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  1. Taper Day 2 for Y Nationals

    by , March 30th, 2011 at 12:59 PM (Year Three: The Road Back)
    Whereas yesterday's workout was a little more distance focused, today's workout focused on speed work. Here's what we did:

    400 Warm-Up
    2 x 100 Drill Cycle on 2;15 (I did 1st free, 2nd fly)
    4 x 25 Power Stroke on 1:00
    10 x 75 Free on 1:30 Fast as possible average
    1 x 50 Free Easy on 1:00
    8 x 25 Sprint on 1:00
    ****** National Swimmers Get Out
    1 x 400 Free on 7:00 (even pace)
    1 x 300 Free on 5:00 (fast pace)
    1 x 200 Free on 3:15 (faster pace)
    1 x 100 Free on 1:40 (fastest pace)
    400 Cool-Down
    Total Yards - 3100

    My total for today ended up being 2100 yards. As my cool-down after the 8 x 25 sprints, I did a 300 kick (some of which was devoted to breaststroke) and a 100 free.

    As far as the workout goes, I did the 8 x 25 sprints as odd: free (was holding :15s) and even: fly (was holding :16-17s). Not too shabby on the fly. Did as 3 strokes per breath and it seemed to work really well. Need to remember that rhythm for my 50 Fly at Y Nats.

    For the 10 x 75s Free, I probably averaged :57s, which is okay for me. None of the 75s were over 1:00 and I actually had two :55 or faster. Didn't think that was too shabby!

    So, Day 2 of the taper plan is in the books. Felt pretty good in the water today - smooth and strong. My legs were a bit tired, but these new fins (positive drive) are so much more intense than the shorter fins I've been using. Fun though... now if I could only figure out breaststroke.

    Of course, as I write this, I am grumbling... actually, what I'm thinking is . It's snowing...can you believe it?! I can't tell you how ready I am for spring. Big flakes too! grumble, grumble, grumble. I tell you what... if it's snowing in Ft. Lauderdale....

    If you are somewhere warm today, send it to Indiana - and enjoy your swims!
    Swim Workouts
  2. Wednesday, March 30, 2011 5:00am

    by , March 30th, 2011 at 12:48 PM (Fast Food Makes for Fast Swimming!)
    200 Free
    200 Pull
    100 Dolphin Kick on surface

    5 x 100 Free @ 1:15 (1:05, 1:08, 1:08, 1:06, 1:05)
    4 x 100 IM @ 1:35 (held between 1:15-1:20)
    100 EZ Free

    8 x 50 SDK on back with zoomers 1/2way underwater each length @ 1:00

    2 x 50 Fly 1st one relaxed, 2nd one faster

    400 IM broken by 25s
    odd 25s easy w/ :10 rest
    even 25s sprint w/ :20 rest

    100 EZ Free

    50 Free AFAP from a push (went :26)
    2550 Yards
  3. Wed Mar 30th, 2011 LCM for the first time in a long time

    by , March 30th, 2011 at 12:08 PM (Ande's Swimming Blog)
    Wed Mar 30th, 2011

    not fond of tapering, I'd rather train hard

    a few new SFF Tips

    [ame=""]The ideal way to finish a BREASTROKE RACE[/ame]

    [ame=""]What Suits are legal for USMS pool competitions in 2011?[/ame]

    [ame=""]Go On a Vision Quest[/ame]

    got a late start this morning, left home around 6:15, need to leave at 5:45 to arrive on time in decent traffic

    2 days til Zones, 29 days til Nats
    working on:
    losing weight, (not doing so well)
    getting stronger in the weight room &
    faster in the pool.

    Zones Entries:
    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl

    Nats Entries
    Fri Apr 29, 11 400 IM 6th Event, 50 FL
    Sat Apr 30, 11 100 IM, 50 Br
    Sun May 1, 11 500 Fr, 200 IM

    Subscribe to Ande's Swimming Blog

    thighs still hurt, did not do any leg weights.

    Whitney Coached
    UT, LCM main pool
    6:30 - 8:00
    dove in on around 7:20
    trained beside marcio, mike, tyler, kristyne, mark, paul, kelly, ritchie, & larry
    wore FS 1 jammer

    missed it

    Main SET:

    400 freestyle

    4 x 200 IM drilled the fly

    50 fr build

    50 fr easy

    50 fr build

    50 fr easy

    50 fr build

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    2011 South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till
    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till

    Fri Apr 29, 2011 400 IM 6th Event, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM

    Updated March 30th, 2011 at 12:18 PM by ande

    Swim Workouts
  4. MATT Wednesday Workout

    by , March 30th, 2011 at 10:14 AM (Pete's swim blog)
    Lots of fly today. Eventually I'll get it and these sets won't be so difficult.


    600 Warm up

    4 x 100 - 1:25 1st 25 Fly
    4 x 100 - 1:30 1st 50 Fly
    4 x 100 - 1:35 1st 75 Fly
    4 x 100 Fly - 1:40
    50 Easy
    I did 0 Fly, 25 Fly, 50 Fly, 100 Fly w/ fins

    4 x 75 - 1:00
    4 x 75 - 1:05 1st 25 Fly
    4 x 75 - 1:10 1st 50 Fly
    4 x 75 Fly - 1:15
    I did 0 Fly, 0 Fly, 25 Fly, 50 Fly

    4 x 75 Kick - 1:15
    4 x 75 Kick - 1:15 1st 25 Fly
    4 x 75 Kick - 1:20 1st 50 Fly
    4 x 75 Fly - 1:25
    I stuck with this one until my knee started giving out (breast stroke kick). Took a couple 50s off but finished strong with 4x75 fly. Had a good bit of rest on each one also.

    200 Cool Down

    (4850 Total)
    Swim Workouts
  5. Tuesday, March 29

    by , March 30th, 2011 at 09:04 AM (Keepin Track 2010)
    I am still sick with a nasty tail end of a cold and sinus infection. I had planned to get started on my season end planner from last year, but the body is having to hold back. I wondered all thru workout tonight whether going thru the motions is still better than taking the day off. Fred said my free looked wrong and my br was listing to the left. I need to move my left arm catch out about 6 inches.

    I started leading our lane as the regular leaders were gone, but even though i didn't feel like my heart rate was elevating, i obviously wasn't swimming very fast. The guys in the next lane were way ahead. 10 seconds or so. I couldn't keep up. Was discouraging. 2400 main set is right on last years target. Did it differently though. Last year was 125's

    2x50FR drill
    200 Kick with fins

    4x4x150, 50 easy back
    1st set 2:15 (1:30 base +10sec)
    2nd set 2:10 (1:30 base plus 5 sec)
    3rd set 2:05 (1:30 base)
    4th set 2:00 (1:30 base minus 5 sec)

    easy 50

    4x75 kick with fins. underwater till the 3rd light

    2x100 Pull
    2x100 Kick
    4x50 swim


  6. Monday March 28

    by , March 30th, 2011 at 09:00 AM (Keepin Track 2010)
    2xsets one heavy one medium
  7. One of those days

    by , March 30th, 2011 at 08:16 AM (Mixing it up this year)
    felt good for a while then just felt like garbage.

    10x100@1:45 Free long and loose
    500 Free kick w/fins every 3rd 25 fast
    5x100@1:30 Free w/bouy only went 1:24's
    100 easy free
    8x50 from dive 2 of each stroke breakouts for 15 meters then shut down for easy free
    4x100@:10R Free w/snorkle odds swim evens kick streamline
    100 free easy

    Total 3000 yards
  8. Tuesday, March 29, 2011 6:30pm @ Y

    by , March 30th, 2011 at 12:08 AM (Fast Food Makes for Fast Swimming!)
    Went for Part 2 of my workout tonight. Need to build up a little yardage in the next 2-3 weeks before I start my taper for Nationals. Still have the NW Zone Meet April 9th on my schedule too.

    200 Free
    200 IM Drill
    100 Kick
    200 Free Pull

    350 Free @ 4:40 (went 4:05)
    2 x 50 (1 Fly, 1 Back) @ 1:00
    300 Free @ 4:00 (3:30)
    2 x 50 (1 Fly, 1 Back) @ 1:00
    250 Free @ 3:20 (2:50)
    2 x 50 (1 Fly, 1 Back) @ 1:00

    100 Kick

    8 x 50 Free @ :45 (held :31s)

    8 x 25 Fly @ :30 (held :15s)

    100 EZ
    2700 Yards + 2400 from the morning = 5100 Yards
  9. 8 Bridges

    Though my blog has been idle, don't think that I haven't been hard at work putting together another mid-life crisis swim season. will be the first event of the season. I've wanted to do this swim for quite a few years, but to be honest, the planning is exhausting and I didn't have enough knowledge about all the many factors until now. Still, the process of applying for a marine event permit is mysterious, and I'm learning that just filling in all the blanks on the applications is only enough to get in the door... not invited to the table. I did get said application in on time (135 days prior to event) but still need to follow up with a detailed safety plan and a more accurate timeline; especially for the last two stages where we will be swimming through a busy commercial zone.

    Rondi has been incredibly helpful and enthusiastic, and we now have an all-star team coming together to provide support and information.
    Salme, a grad student at The Stevens Institute, is working on the swim model. We are scheduling a couple of test stages in the spring to check our pace predictions. Most importantly, we need to know if we (mainly I) can cover the distance of each leg during the ebb or if I will have to start earlier and swim against the end of the flood for a couple of hours.

    John Lipscomb, captain for Riverkeeper, just gave a talk on the water quality of the Hudson River. Rondi and I attended. I was pleased to learn that most of the problem spots are rather localized, and though is no way to guarantee that we won't encounter areas of elevated pathogens, we can certainly make some evasive maneuvers that will give us the best odds of traveling through clean water.

    I just had a long conversation with Captain Greg of . It looks like we have a cracker jack pilot and safety boat! (huge sigh of relief!)

    yeah, yeah, yeah...... been swimming too. I attended the OW safety conference in SF. A great event. I didn't take any notes because they promised to post video of all the discussions on the USMS site, but it was great to see so many old friends and make a few new ones. I didn't get banned from anything.

    I was able (with the help of Leslie Thomas of ) to put together a little 5k swim from the Golden Gate to Aquatic Park. Brisk 53 degree water and joined by forumites Robbie D, Chicken of the Sea, Ourswimmer, E=H2O and (non-forumites) Cristian, Nico, Charlotte, Willie + Julie on the boat and 4 kayaks and 2 zodiaks made for a nice pre conference splash.

    ......and I got to meet Ahelee too!
  10. Tuesday, March 29

    by , March 29th, 2011 at 05:32 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes:

    Ack, today seemed really hard. I'm not yet re-adjusted to the heat, and my heart rate was elevated the entire time. That's the bulk of my aerobic work for the week! I feel nice and loose though. There's just the little problem that I don't feel like moving from the couch. When you're not used to it, bikram saps an enormous amount of energy.

    Off to help my Lil Fort study for some tests.

    Weights and swimming tomorrow. I have no idea if there is any validity to this thought, but I like to combine high intensity weights with high intensity swimming in the same day.

    I've booked flights & hotel for Canadian Nats. Now I need to enter the meet.

    Vertical Dolphin Kick Variations:

    Updated March 29th, 2011 at 06:39 PM by The Fortress

  11. Sarasota Y Sharks Masters 5:30 AM Workout -03/30/11

    by , March 29th, 2011 at 04:48 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper/Rest Workout
    WARM UP:
    2 X 250 4:15
    2 X 200 3:00
    4 X 50 faster 1:00

    4 X 100 free 1:45
    #1 moderate
    #2 75 moderate/25 fast
    #3 50 moderate/50 fast
    #4 25 moderate/758 fast

    4 X 75 kick 1:50
    1 X 100 easy swim

    RACE PACE SET: Two times through with a break between sets.

    4 X 25 :45 1st 25 of 100 pace
    1 X 100 2:15 swim down(easy)
    2 X 50 1:30 2nd 50 of 100 pace
    1 X 100 2:15 swim down
    1 X 100 2:15 Race Pace
    1 X 100 swim down -

    5 X 50 blocks
    25 sprint and turn, bring it in easy

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  12. Tue Mar 29th, 2011, couple NCAA stories, livin on taper time

    by , March 29th, 2011 at 01:40 PM (Ande's Swimming Blog)
    Tue Mar 29th, 2011

    Encountered terrible traffic on I-35 on the way to practce. 3 lanes diverted into 1
    Completely missed warm up.

    Edited Tip 242, one of my favorite ones[ame=""]"Never Let Yourself Feel This Bad Ever Again"[/ame]

    3 days til Zones, 30 days til Nats
    working on:
    losing weight,
    getting stronger in the weight room &
    faster in the pool.
    Zones Entries:
    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl
    Nats Entries
    Fri Apr 29, 2011 400 IM 6th Event, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM

    Subscribe to Ande's Swimming Blog

    Lifted weights this morning,
    thighs still hurt, did not do any leg weights.

    Had a short visit with UT Men's assistant coach Kris Kubik, who shared 2 cool 2011 Men's NCAAs stories with me.

    1) Michael McBroom went 4:16 in the prelims of the 500 free and 4:21 in the finals.
    When he got out of the water after the 500 in finals he told Kris, "I am going to win the mile."
    In Kris' mind, he thought "Good luck, Not likely, we wish."
    But he looked at Michael, pointed his finger at him and intensely said
    "That's RIGHT!"
    McBroom went on to win the 1650.

    2) When Eric Friedland won the 200 breast at the 2011 NCAA's his teammate Nick D'Innocenzo got third. Nick had been struggling in the meet and had a few disappointing swims. Yet in that moment, Nick wasn't bummed that he lost and got third, he was beaming and so excited that his teammate and training partner had won.

    2011 Men's NCAA results

    weighed 219 after practice

    Whitney Coached
    UT, SCY main pool
    6:30 - 8:00
    dove in on around 6:50
    trained beside mike, brad, michael lovato, nate, larry & jim
    wore FS 1 jammer

    missed it

    Main SET:

    8 x 100 fr on 1:30
    concentrated on pushing off hard and doing 3 line glides

    5 x 50 fly drill 6 SDKs on 1:00

    assigned 10 x 50 on :50 hold desc pace from #5
    did: 5 x (50 swim easy speed held 28's, skip a 50)

    8 x 100 fr on 1:30

    got out and rested, visited with Kris

    5 x (25 fr FAST dive, 75 easy, rest 1:00)
    tyler timed
    went 9.8 on #5

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    2011 South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till
    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till

    Fri Apr 29, 2011 400 IM 6th Event, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM

    Updated March 29th, 2011 at 03:44 PM by ande

    Swim Workouts
  13. Tuesday, 3/29/11

    by , March 29th, 2011 at 01:22 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (1050)
    300 Swim
    - free and back
    1x through each stroke with fins-
    50 sculling - 50 kick - 50 Drill

    4 x 25/10sr Swim Strong
    - did Free on 25

    1x 200 back at race pace; broken as 50(10sr)-50(10sr)-50(10sr)-50
    - was seeing 39-40 on the clock after touch and turning over so I might have been doing 37-38 on these. Just did these on 50 to keep it easy to track. Might drop startout to 45 next time and see how I do.
    1 x 200 easy

    Set #1 Swim following set 3 Times: 1 each, Free, Fly and Back (900)
    4 x 12.5/40 AFAP
    1 x 50/2:00 Fast from Block
    1 x 200 Free/3:30 smooth
    - On 50s: round #1 fly-went around 32-33
    - #2 back-was just under 34
    - #3 free-was just under 29.
    - My goggles broke after I finished the 50 free. I scrounged a pair out of the lost & found and just did the 200 as a cool down and got out. There was another set of kicking so I will go back tonight and do that as well as practice starts and breakouts.

    Total: 2300 yards

    Went back to the pool after work for a short workout and to make up what I didn't get done in the morning.

    Warmup (1000)
    400 swam as 200 free/200 back
    400 pull like above
    8 x 25/30 fast
    - rotated through fly-back-free

    Kick Set With Fins: (400)
    16 x 25/40
    Alternate: 25 under water Dolphin kick
    25 Surface stroke ...breath control on free and fly
    - rotated kicking as dolphin and flutter on back and belly
    - rotated free-fly-back on swim

    Start/Sprint Set (400)
    8 x 15 off blocks using tempo trainer as starter. focused on breakouts and afap swim to 15y then easy swim to wall and back to start end

    Cool Down (600)
    600 easy free and back

    Total: 2400 yards

    Updated March 30th, 2011 at 08:48 PM by poolraat

  14. Taper Day 1 for Y Nationals

    by , March 29th, 2011 at 12:40 PM (Year Three: The Road Back)
    So, I officially began the team's taper today (with a slight modification ). Instead of the 3,750 the team did (I'll include that later), I did 2,850 (although I was supposed to get out after 2,650). Here's what we did:

    400 Warm-Up
    4 x 100 Free Drill Cycle on 2:15
    1 x 1650 Broken on 26:00 (explained below)
    1 x 200 Kick on 4:00
    10 x 50 Kick Fast on 1:10
    6 x 100 Drill/Swim by rotating 25s on 1:50
    Total Yards - 3750

    First, the Broken 1650 (for scy pool) - swim 11 lengths, rest :20, swim 10 lengths, :20, 9 lengths, :20, 8 lengths, :20, 7 lengths, :10, 6 lengths, :10 and so on until you swim your final 1 length to total 1650. Felt really strong through the first few repeats (11, 10, 9). Started to get a little tired, but was able to maintain a decent pace (~1:22-1:25's) throughout entire thing. Pretty happy with this swim, but clearly reminded why I am a sprinter.

    I did an extra 200 yards while the team started their 10x50 fast kick set because I bought new fins yesterday and wanted to see what they were like. I bought a pair of the PDF (positive drive fins), so I could use them for breaststroke. What I didn't realize is how much tougher they are than shorter fins for normal free / dolphin kicking. I wore them for the 1x200 kick and could feel it in my butt/thighs before the 200 was done - e-gads! These will definitely help my kicking - all of it!

    Anyhoo, I am swimming the 100IM at Y Nationals and have decided to try to improve my breaststroke kick in the upcoming weeks. It should be said that breaststroke and I are not friends. The only time I have raced a 50 Breaststroke, I raced (off the blocks, no less) a :51. Yep, a :51. I averaged less than 1 yard per second. So... in honor of nationals, I decided to see what a two-week improvement plan can do. (Note: I only need to "fake" a 25 on the 100IM and am only planning to choose breast for drill cycles or kick sets. There will be no speed work here - that will go towards a stroke that I'm actually speedy in. ).

    Even putting these fins on, I had a really hard time figuring out how my feet should be so the fins would actually grab the water. No wonder I don't go anywhere! Anyway, the way I look at it, my breaststroke can't actually get any worse, so this is a great growth opportunity. Wish me luck and stay tuned. I'll keep you posted.

    Enjoy your swims today!
    Swim Workouts
  15. I don't wanna get out of the water!

    by , March 29th, 2011 at 12:39 PM (Too Neurotic to be Suitably Aquatic)
    Hopped the 5:15 train to get to the Tarrytown YMCA / Hot Tub by 6:45 this morning. Thanks to this magical cereal to-go container, train commuting time is Kashi Heart-to-Heart with rice milk time! And that is good enough to fuel a long workout for me.

    I cut my workout a little short in order to get the early bus to the office today. That's one of the bonuses of doing tight interval workouts - you get more done in a short trip to the pool. And today I did more drill work. But then I had plenty of time to stop for coffee & a muffin at the adorable Tarrytown coffee roasters place anyway, so I guess I could have stayed in a little longer...

    200 free
    10x50: 1&2 swim, 3-6 IMO, 7&8 build, 9&10 choice
    4x50 kick
    100 EZ

    4x25 DPS
    6x50 descend on 1:00
    (I went faster to avoid Mr. Chatty guy.)
    4x100 free on 2:00
    - working on no-breath between the flags turns.
    400 pull -
    working on alt. side breathing
    8x50 kick alt. free & fly (no board or fins), with ultra fast turn drills on the deep end walls.
    4x25 back drill
    4x50 back
    3x100 back
    4x25 breast drill
    4x50 breast
    3x100 IM
    (on a "wait for the slow guy who's sharing the lane so I don't hit him with fly" interval)

    100 warm down

    8x25 kick choice
    4x25 underwaters

    I wish I had done those last two sets, but I guess that's just a reason to get up at dark o'thirty on Thursday morning and do it all over again.

    Updated March 29th, 2011 at 01:42 PM by swimmerb212

    Swim Workouts
  16. Mon/Tues. March 28-29, 2011 5:00am

    by , March 29th, 2011 at 11:16 AM (Fast Food Makes for Fast Swimming!)
    Monday: Just a nice n easy stretch out from the meet recovery day. I didn't do any cool down after that 1000 Rev. IM on Sunday, and could feel it today.
    1500 Yards


    400 Free/Back
    300 Free Pull
    200 IM (100 Fly, 50 Back, 50 Breast)
    100 Free Kick w/ board

    The set for today was 4 x 500s of different stuff on each, but basically swimming thru them building, etc. I didn't want to do this, so I flipped the page over to what the coach had wrote for Thursday. Even more fun to start off!

    1 x 200 Fly @ 3:30 (went 2:27)

    12 x 75
    4 Back @ 1:15
    4 Breast @ 1:20
    4 Free @ 1:00 (last 75 I did a :47)

    200 IM Kick no board

    Had to get out at this point for work
    100 EZ Free & out
    2400 Yards

    My inner thigh muscles and legs overall were really feeling the effect of all that breaststroking I did over the weekend at the meet. Going to have to take it easy for a little bit, and do a bit more stretching at home. Can't forget the Plyos P90X, and a few of the other DVDs as well over the next couple weeks.

    The NW Zone meet is coming up in 1 1/2 weeks over at Federal Way @ KCAC. There's over 350 entries in the meet. Gonna be fun. Great pool...I've swum in it almost every year since it was opened in ~1990. I'm not resting for this meet though, just going to train right on through. "training" is what some people do for their tapers!! <--That was for you TjrPatt!!
  17. MATT Tuesday Workout

    by , March 29th, 2011 at 11:07 AM (Pete's swim blog)
    Intersting workout today. Should be adaptable to any level by adjusting the times... which were a bit beyond my level for today.


    400 Warm up

    8 times through
    *100 Kick - base interval
    *100 IM - base interval - :20
    *100 Free - base interval - :40
    *25 stroke - :40
    *50 Free - :40
    *25 stroke - :40

    Base intervals:
    #1, #5, #6 - 2:00
    #2, #7 - 1:55
    #3, #8 - 1:50
    #4 - 1:45

    We took a recovery break after #3, #4 and #7.

    200 Cool down

    (3800 Total)
    Swim Workouts
  18. Breaststroke day - I really needed this

    by , March 29th, 2011 at 08:32 AM (Mixing it up this year)
    I know I usually shy away from breast due to my knees but only 2.5 weeks out and I need to get serious about it now.

    1000 Free as 200 swim/pull/swim/kick/swim
    300 Breast kick w/brfins
    200 Breast skull drill w/snorkle
    10x50@1:00 Breast pull w/fins get the dolphin motion into the stroke
    300 Free easy
    4x50@1:00 Breast held :51's
    200 Free easy
    4x25@:30 Breast held :26's
    200 Free easy

    Total 3000 yards
  19. Sprint Kick Workout, Monday, March 28

    by , March 28th, 2011 at 05:15 PM (The FAF AFAP Digest)

    Warm up:

    600 various

    Kick Sets:

    20 x 25 easy speed shooters
    1-10 on back
    11-20 on belly

    50 EZ

    3 x through:
    2 x 100 kick w/fins @ 2:00 + 50 EZ
    -- each 25, dolphin kick with board to bottom of pool (12 foot deep) in streamline position, stop midway, surface and easy flutter kick to wall
    -- it's really not that easy to kick down that far with a board

    50 EZ

    6 x through:
    standing broad jump from side of pool into water + 10 seconds fast eggbeater kick + "25" dive to bottom of pool & squat jump off bottom

    50 EZ

    6 x (25 fast dolphin kick shooter w/fins & parachute + 25 EZ)
    -- 3 on back, 3 on belly
    -- these are not that easy either; "fast" describes the effort more than the action

    50 EZ

    6 x (25 AFAP dolphin kick shooter w/fins + 25 EZ)
    -- 3 on back, 3 on belly

    50 EZ

    3 x (25 fast back shooter from blocks, no fins + 25 EZ)
    -- was supposed to do 3 on belly, but was cramping

    300 EZ

    Total: 3200/2300 kick

    Stretching, 30 minutes



    My upper body is still sore from apparently overdoing it last Friday. More sore than my legs which I hit yesterday. So I did a kick workout, which I quite liked. Didn't look at the clock much; just took as much rest as I felt like. Sprint kick workouts are fairly exhausting.

    I usually do a weights + sprint combo on Tuesdays, but may do weights and yoga tomorrow.

    I may revise my tentative meet schedule. It's going to be rather expensive to attend Canadian Nationals (and we have a lot of family jaunts this year), so I may be forced to cancel Auburn Nationals this year. The timing is a little dicey anyway since it is only 5 weeks after I get back
    from a 2 week vacation. I'm hoping we will have our local LC meet at the end of August as usual. (If not, I'll have to find some LC meet -- any suggestions?) After Canadian Nationals, I think my next real focus meet will be the Sprint Classic in October. Hoping to take aim at the SCY backstroke records there. If I don't get to Nationals this year, I hope to get to both SCY and LCM nationals next year. I can even drive to Greensboro -- first time ever for a national meet.

    Updated March 29th, 2011 at 11:34 AM by The Fortress

    Swim Workouts , Yoga
  20. Back at It... Kind of

    by , March 28th, 2011 at 04:31 PM (Year Three: The Road Back)
    Well, the 2011 Indiana state meet is now in the books. What does that mean? In a nutshell, back to the pool. So, I dutifully set my alarm, got up at 4:30, and was at the Y at 5am ready for a nice recovery-type workout. Unfortunately, coach had other ideas. Here's what we ended up doing:

    400 Warm-Up
    6 x 50 Drill/Swim on 1:00
    3 sets:
    - 1 x 75 Kick moderate on 1:30
    - 1 x 25 Kick FAST on :30
    6 sets (fly, back, breast, fly, back, breast):
    - 1 x 100 Drill Cycle on 2:20
    - 1 x 100 Stroke on 2:00
    - 4 x 25 Stroke FAST on :30
    300 Cool-Down
    Total Yards - 3100

    It ended up being pretty brutal. I decided to wear my fins for the stroke set at the end, but - because I was wearing my fins - I had to swim it all stroke... no cheating and swimming a round freestyle. Actually, I made it! But, it was pretty brutal for the day after a two-day meet. At least, I thought so.

    Our team's taper for Y nationals officially starts tomorrow. Having never been through a taper before, I'm not quite sure what to expect. I've heard that taper times are pretty stressful and you start to feel awful before you feel better - and it can shoot your confidence. That has me a bit worried. However, I've also been told by many people on my team to trust the taper and trust the coach. It will work and I'll be surprised how fast I go at nationals when I'm fully rested. Guess we'll have to see. Since I'm the only one from my training group going to nationals, it kinds of feels like I'll be "cheating" - getting out early every day for the next two weeks. E-gads... it's only 15 days away.

    So... enough about my worries regarding the taper. I'm sure we'll get into that as the next two weeks go by.

    One other thought - I'm thinking that my new race strategy should be to swim every race like it's a relay - imagine my teammate on the blocks waiting to start her leg. Maybe that will give me the added kick during the race and the "all the way into the wall" mentality. After all, I did race faster on the relay 50 free than on my personal 50 free. Something to it? Maybe.... maybe not. But, if a simple mental trick forces me to go a smidge harder so I don't "let my teammates down", then why not? That's my pondering right now, anyway.

    Enjoy your own ponderings and happy swims!

    Updated March 28th, 2011 at 06:27 PM by kgernert

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