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  1. Workout 02/10/15: evening

    by , February 10th, 2015 at 10:44 PM (Maple Syrup with a Side of Chlorine)
    It was nice to only have a 20 minute shovel-session this morning before work, but I did spend another half-hour after work this afternoon raking the roof in preparation for an arctic blast over the weekend. Oh the glorious sunshine and blue sky - here is a pic from the backyard ...


    Made it to Masters and enjoyed a great workout with a fun pool of swimmers, featuring a main set from pwb's workout thread over in the forums Workout 1 in week 2.

    150 Swim/50 kick/100 pull (extra 100)
    4 x 50 Burst and Cruise on 1:15
    2 x
    - 3 x 50 (I did 75/75/50 kick)
    - 2 x 100 - fast last 25 (I did 150's)
    - 1 x 200 - fast middle 50 (I did 200 IM drill
    rd 1 on 1:00/50 base, 30 seconds Vertical Kicking,
    rd 2 on 1:10/50 base

    200 loosen and out
    (Masters/Rec/2200 yds/45 min)
    ------------------------------------

    7 people for a Tuesday night is a lot for us, and it was great swimming with Carol, Greg, Luiza, Melissa, Rachel, and Tim. Our team is planning on doing the One Hour Swim this weekend for fun - only Greg and I did it in January and submitted the entry for the ePostal. I thought it would be a good experience for everyone to try and I'll be able to use the results to set up bases for future workouts. Since we will be swimming on Valentine's Day, I am dubbing it as a great heart workout and plan on having a few sweet treats after the swim.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 02/11/2015

    by , February 10th, 2015 at 01:37 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    4 X 100 1:40 1:30
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    12 X 50--choice-- 1:10
    #3-6-9-12 are fast

    3 X 200 broken @ race pace 6:00
    Broken :10 @100
    1 x 100 easy

    1 x 800 pull

    WARM DOWN: 4 X 50 easy

    4200Y
    Categories
    Swim Workouts
  3. 2|9|15 weights log entry

    by , February 10th, 2015 at 12:59 PM (Blog)
    Been preoccupied with higher priority life items since summer. Do not know where my swimming is at but I may still attend a meet next weekend.


    15 min of weights:

    dead-lifts (smith machine)
    • 32 with 135
    • 10 with 185
    • 1 with 235

    core exercise: in push-up position with feet on rowing machine chair, curl knees to chest then extend (ouch x 10)
    • 3 x 10

    dips
    • 1 x 29 BW.

    Updated February 10th, 2015 at 02:53 PM by __steve__

    Categories
    Uncategorized
  4. Monday, Feb. 9

    by , February 10th, 2015 at 10:53 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    700 various
    4 x 25 shooters w/fins
    50 EZ

    Main sets:

    10 rounds:
    4 x 25 @ 100 pace @ :10 rest (mixed it up with fly, breast, IM)
    100 EZ (did 150 EZ a couple times)

    extra 100 EZ at end

    Total: 2950


    ~~~~~~~~~~~~~~~~~~~~~~~~~~

    I actually felt pretty good in the water yesterday, probably still feeling a bit rested from my drop taper for the meet. Though my quads were dead. I tried to do one of the 4 x 25 sets as dolphin kick and it was painful.

    I'm getting very excited about leaving for Paris on Saturday. I don't expect to train anywhere near my usual level, but hope to get a few workouts in. My friend recently joined a gym, so hopefully I can pop in to lift a couple times while I'm gone.
    Categories
    Swim Workouts
  5. Dragging myself in today

    by , February 10th, 2015 at 08:19 AM (Mixing it up this year)
    Just a hard day to get up and stay up.

    500 free
    500 free kick w/zoomers
    2x400@9:00 IM #1 in 7:07 #2 in 6:52
    500 free kick w/zoomers
    4x50 from block trying out the new block attachment

    Total 2500 yards
    Categories
    Swim Workouts
  6. Workout 02/09/15: evening

    by , February 9th, 2015 at 09:36 PM (Maple Syrup with a Side of Chlorine)
    So the snow has now entered day three (actually, it was three storms that just happened to line up together) and I was up at quarter of 6 this morning, not to swim, but to shovel the driveway! Took a little over an hour, but I was able to get showered up and some breakfast before work at 8. More shoveling at 5 then off to the pool at 6 ...

    200 free/200 back/200 im drill
    2x:
    50 kick, 100 AP, 200 pull
    100 easy
    (Solo/Rec/1400 yds/25 min)
    --------------------------------

    Tonight I was again very much looking forward to stretching out in water after a busy day. The snow should end around 10pm tonight, then cold air moves back in. I'm hopeful that tomorrow morning will be a quick shovel session.
    Categories
    Swim Workouts
  7. Mon Feb 9th, 2015 SCY DOUBLE

    by , February 9th, 2015 at 04:50 PM (Ande's Swimming Blog)
    Mon Feb 9th, 2015 SCY
    (swam 8x last week, put in a nice hard week of work, still doing mostly middle distance stuff )

    6:00 a.m. to 7:30
    Whitney Coached
    Main pool & Diving well

    swam with Mike V & Alley Cat

    Warm up
    1000

    Main Set

    20 x 50 FR best ave on 1:00
    held 28s, 9s & 30s

    15 min easy
    went around 800

    moved to diving well & did
    20 x 50 FR best ave on 1:00
    held mostly 29s & some 28s

    300 easy

    then I showed up for noon practice and did it again
    6:00 a.m. to 7:30
    Whitney Coached
    Main pool & Diving well

    swam with Jim Sauer next to Marshall, Dale, Killeen, & Tommy Hannan

    Warm up
    1000

    Main Set

    20 x 50 FR best ave on 1:00
    held 28s & 9s

    10 min easy
    went around 500

    assigned: 20 x 50 something best ave on 1:00
    did: 20 x 25 IM order best ave on 1:00
    worked it

    50 easy

    Next Meets:

    Considering:

    April 3 - 5, 2015
    South Central Zone Spring Short Course Zone Championships
    Rice University, Houston, TX

    Apr 23 - 26
    Masters SCY Nats in San Antonio
    Meet Info
    Order of Events
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 02/10/2015

    by , February 9th, 2015 at 12:55 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00
    5 X 100 1:40
    1 X 200 3:00
    6 X 50--descend 1-3/4-6-- 1:00

    1 X 500 kick + 100 swim

    4 X (4 X 75 1:30
    Round 1 fly, 2 back, 3 breast, 4--1 of each stroke

    4 X 200 3:00
    4 X 150 2:15
    Last 50 fast on all swims--swim or pull.

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  9. Auburn SCY Invitational Meet

    by , February 9th, 2015 at 12:16 PM (Pete's swim blog)
    As usual, Conner and his team put on an exception meet! And we were especially spoiled this year since the SEC championships will be held in Auburn next weekend. That meant some serious upgrades to an already very nice swimming pool. The pool was drained and repainted. The tiling on the deck was redone. I think someone said they got new bulkheads. At the very least, the bulkhead at the start end was much wider. They set the pool up between bulkheads to minimize any wave reflection. The water did feel a bit warm... maybe 82-83 but I didn't have any way to measure it. The coolest thing was the new starting blocks. These had the adjustable wedge and were hooked up to measure response time. The best part was that they were fitted with a couple rows of led lights that flashed green at the start of each race. This feature was cruelly snatched from us on Sunday. Apparently the lights are hooked into the response time system which had issues and needed to be shut off. I was able to go back to listening for a sound but I have been forever spoiled by the lights.

    As for me, the meet did not go very well at all. For one thing, I'm about 15-20 lbs overweight. But the wheels really came off during taper. The first 3 days were great and I felt like I was way ahead of last year. But over the weekend I got a sinus infection followed by a mysterious illness. In practice I had speed but no endurance... even for the very short taper sets we did. Friday morning, I woke up nauseated and considered not going at all. By noon, I was improving so I went ahead and made the trip. That night, I swam in the Auburn pool but still wasn't feeling great. Saturday morning, I was a little better but far from 100%. As the meet progressed, I was slowly starting to match my meet times from last year. So, for times it was mostly a lot of disappointments. Here's how the events went:

    200 Fly - Seed: 2:21.24, Time: 2:29.07 (34.17, 37.91, 38.31, 38.68)

    This was the first indication that things weren't going to go well over the weekend. The first 50 was fine but I quickly fell off the pace from last year. The last 10 yards or so, my body went into shutdown mode. Fortunately I was close enough to the wall to gut it out. During cool-down, all I wanted to do was throw up.

    100 Breast - Seed: 1:09.53, time: 1:13.63 (35.59, 38.04)

    Not sure what to say about this. It was just slow and I botched my first pullout. I was in a heat with a bunch of 1:05 ish swimmers which just amplified how slow I felt.

    200 Free - Seed: 2:04.61, time: 2:05.89 (29.62, 31.65, 32.46, 32.16)

    The girl next to me was seeded at 2:00.00. She went 1:55. I tried to keep up and didn't do a very good job of it. But at least I was in the ballpark of one of my worst swims from last year. Even better, I had a little extra for the last 50.

    400 IM - Seed: 4:59.20, time: 5:05.12 (1:11.74, 1:22.44, 1:23.52, 1:07.42)

    I really just cruised this event. I had a relay coming up and nobody was in my age group contesting me. There were really only two of us with seeds under 5:00 and the other guy scratched. So, 5:05 wasn't terrible for holding back a bit. In fact, this was probably my best swim of the day. It definitely felt better than the others did.

    200 Breast - Seed: 2:33.97, time: 2:35.52 (36.14, 39.51, 39.79, 40.08)

    I didn't feel completely warmed up for this race but it was a lot of fun. The swimmers on both sides of me had excellent swims and we pushed each other pretty hard. I started off about a second off their pace and then slowly chipped into their leads. I actually overtook the guy in lane 3 with 25 yards to go but he out sprinted me on the last leg. The guy in lane 5 had us both at the last turn but couldn't bring it home. I touched .01 seconds ahead and the finish.

    200 Back - Seed: 2:41.39, time: 2:38.08

    Finally beat a seed time! And this was a personal best. This was from a couple years ago and my backstroke has improved a lot since then. With nobody in my age group contesting this, I relaxed it and got ready for the final two events.

    50 Breast - Seed: 32.16, time: 33.58

    Not great but not terrible either.

    200 IM - Seed: 2:24.40, time: 2:24.30

    Not my best but I beat my time from last year. Finally started feeling closer to 100%.

    Despite my struggles, I did win high point. I had a lot of fun (as usual) and I got to swim in a really nice pool with all the trimmings for a big NCAA event. Definitely worth the time this weekend and I'm glad I decided to go.
  10. Auburn Meet, Feb. 7-8

    by , February 9th, 2015 at 11:42 AM (The FAF AFAP Digest)
    I vaguely remembered what a hassle it was to get to Auburn. But I got a nice dose of it this weekend. On the way down Friday, I left my house at 2:15 and got to my hotel at almost midnight with plane delays/problems. So didn't get to sleep until the wee hours.

    Day 1:

    Started the day by looking at the heat sheets and seeing that, although I was the fastest woman in my events, I was in lane 8 for all of them. A bit disappointing and, I think, unfair. Especially for all guy heats of the 50 fly where there is significant turbulence. Anyhoo, here's how it went:

    100 IM, 1:04.9

    Pretty solid time. I just wanted to get under 1:05. I didn't have a very good start bc the starter had us relax twice. My splits were almost identical to the 1:04 that I swam at Zones last year. I just felt like I had nothing left on the free leg.

    100 breast, scratch

    I was beat after the IM and didn't have enough rest before this event. I realized that I should have sandbagged the IM and I would have had another half hour rest. There was already an outrageous amount of male sandbagging going on, so I would have fit right in. Poor meet management by me ... I haven't sandbagged in so long, I apparently have forgotten how! Note to self to relearn this skill. In any event, I knew I could swim this event at zones anyway.

    50 fly, 26.3

    This is a good in season time for me, especially not having raced in 10 months. I had a great start and a poor second breakout. My stroke still feels off. But still, very solid time. I think I remember going a 26.4 at my last Sprint Classic before dropping time at zones last season.


    Day 2:

    50 back, 27.7

    A very solid time, though technically messy. The starter held us a long time and I felt like I didn't have the cleanest start. I jammed the turn a bit and was too deep on the second length, causing a sub par breakout. Still, I feel like anytime I'm under 28, it's a very good swim.

    50 breast, 34.5

    Disaster. I was wearing a new pair of Arena goggles and they broke apart on the dive. These googles fit like a dream, but they snap together at the eyepiece and thus are a bit risky I guess. Anyway, I couldn't see much during the race and lost a contact. So the resulting time was quite slow and I won't race in those goggles again. I was disappointed to end the meet on a bad note.


    I thought I had plenty of time to catch my flight, leaving immediately after the 50 breast. But I forget that there was a time change between AL and Columbus GA, so I just missed my flight. It's a very small airport, and I could easily have run to the gate and made it. But there was no one there to issue me a boarding pass. The airport was deserted. I finally found a security guard who advised me to take a shuttle to Atlanta. So I took a taxi to the shuttle service and made their 4:15 shuttle by 5 minutes. I got home around 10. I dunno, that was a lot of traveling for just a few events. But as a lazy sprinter, I don't swim many events anyway. With the exception of breast, I threw down a few solid times even from the dreaded end lanes.

    I did get to re-meet bloggers Ellen and Celeste. That was a treat!

    Updated February 9th, 2015 at 03:47 PM by The Fortress

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    Uncategorized
  11. Week 124 - Monday

    by , February 9th, 2015 at 09:32 AM (After a long rest)
    I had an awesome nights sleep last night. I went to bed early and slept through the night. Today's workout was much different to our normal money workouts with more intensity and more rest.

    Warm up
    400 free with snorkel
    8x50 catchup on :45

    main sets
    6x(200 with fins on 3mins fast, 100 back with fins on 1:40 with no less than half way under water each length)
    200 easy
    6x100 kick on 1:50
    12x50 on 1min swum as 4x 50 free drill, 50 stroke drill, 50 fly fast

    warm down
    200 easy

    the set with fins sucked royally. I felt great for the first 50 and then the entire rest of the set hurt. Without intentionally descending I descended the set starting out at 1:54 and dropping to 1:49 on the last round. I held :59s on the back. On the kick set I held 1:24s. On the fast fly 50s I held :28s and actually felt pretty good.
    Categories
    Swim Workouts
  12. Day 4 of my mini fast

    by , February 9th, 2015 at 08:40 AM (Mixing it up this year)
    The next few day will be survive the workouts, no speed needed. I have lost 5 pounds and got my morning blood glucose back down to below 100. I now have to really lose this weight. Goal is 170 which I have not been at since 2008 when I was swimming doubles with the kids.

    500 free
    500 free kick w/zoomers
    10x100@1:30 free w/paddles & bouy holding 1:25's comforably
    8x25@:05 RI 1 arm fly w/zoomers
    8x25@:05 RI streamlin dolphin kick w/zoomers
    200 torque drill w/paddles & bouy
    200 free w/snorkel maintain 6 beat kick
    200 free kick w/zoomers

    Total 3000 yards
    Categories
    Swim Workouts
  13. Workout 02/08/15: afternoon

    by , February 8th, 2015 at 06:33 PM (Maple Syrup with a Side of Chlorine)
    I have been looking forward to a nice swim since Thursday, when lots of little loose ends kept me out of the pool before I headed to class. But ... we have had some much snow in the past week or so that I am able to get some quality drylands in with the shovel. At this point I am starting to run out of room for the snow around the house! Busy weekend at work as folks panic about the "new" storm currently overheard - picked up 3 inches overnight, expected to get another couple of inches tonight, then likely a foot tomorrow into Tuesday. So, a nice stretch-out today swim today was just what I needed.

    200 free/200 back/200 im drill
    400 shark swim
    2 x 300 (100 left, 100 right, 100 both hands AP)
    4 x 50 as 25 easy, 25 IMO fast
    100 loosen and out
    (Solo/Rec/1900 yds/40 min)
    ---------------------------------

    I'm hoping that the Rec does not close tomorrow due to the storm. I was able to check in with Kevin, Rebecca, and Marie at the pool, which was hot and cloudy. Marie was in FL and swam at the ISHOF recently - she loved it! Someday I would like to get there myself
    Categories
    Swim Workouts
  14. 2|6|15 LCM & 2|8|15 SCM

    by , February 8th, 2015 at 09:19 AM (Blog)
    .
    LCM

    WARMUP
    1100 drill and back with fins

    SET1
    3 x 100 on 3:00 free with fins as 50 fast / 50 easy (fast's: 29's)

    SET2
    8 x 50 on 1:00 free with fins as 19 m fast / 31 m easy



    Weights
    6 x DB pullovers + tricep extensions + DB lateral raises (superset - no rest)
    1 x 5 x 165lb Deadlifts

    SCM
    2 x 50 on 2:00 with fins broken as 25 headup free with fly kick / 25 fly (35's)

    2 x 50 on 2:00 flutter kick no fins (legs are gone)

    20 x 25 free with fins on 0:30, burst out then easy

    • focus on streamlined breakout and (the all important first) 2 fast strokes

    Updated February 8th, 2015 at 06:26 PM by __steve__

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  15. Sarasota Y Sharks Masters 5:30 AM Workout 02/09/2015

    by , February 7th, 2015 at 01:18 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30
    3 X 100 1:50
    8 X 50 kick 1:15
    1 X 200 3:20
    4 X 100 1:40

    3 X 50 moderate 1:15
    1 X 100 @ 100% 3:00
    Four rounds--choice.

    1 X 300 5:00 4:45 4:30
    1 X 200 3:20 3:10 3:00
    1 X 100 1:40 1:35 ----
    Three rounds. Round 1 intervals left, 2 middle, 3 right.

    WARM DOWN: 4 X 50 easy

    4500M
    Categories
    Swim Workouts
  16. Week 123 - Saturday

    by , February 7th, 2015 at 11:28 AM (After a long rest)
    I had a good night of sleep but was beat when I woke up this morning. The week of travel and yesterday's workout tired me out. My right knee is still a little swollen and hope it recovers soon. It's more of an annoyance than anything else. Today was our 500 race pace day.

    Warm up
    6x100 on 1:30 swum as 75 free with snorkel, 25 kick
    12x50 drill swim by 25 on 1min

    main set
    16x100 on 1:55 at 500 race pace
    8x50 on 1min working on no more than 10 strokes per 25

    warm down
    2x400 easy with snorkel

    i felt hideous on the first couple of rounds of 100s but was able to get into them and held 56/57 throughout. I was really tired at the end! These hurt much more than the past few weeks and put this down to travel related fatigue. I did the warm down after everyone else was done. My neck was really stiff so I decided to do an extended warm down.
    Categories
    Swim Workouts
  17. Another tough workout

    by , February 7th, 2015 at 10:39 AM (Mixing it up this year)
    Swam with Mike again this morning. It is hard work just trying not to get too far behind.

    100 free
    200 free w/pad&bouy
    200 free w/pad&bouy
    300 free w/pad&bouy
    100 free w/pad&bouy
    400 free w/pad&bouy
    20x50@1:00 free w/bouy
    200 free kick w/zoomers

    Total 2500 meters
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    Uncategorized
  18. Distribution of Body Fat

    by , February 6th, 2015 at 08:41 PM (Sports Medicine Blog)
    A new study looked at how exercise affects the distribution of body fat. The study in Obesity examined data from 10,500 healthy US men in the Health Professionals Follow-up Study. Moderate to vigorous aerobic activity was most strongly associated with body weight change. Interestingly, only weight training at 20 minutes a day resulted in a significant decrease in waist circumference. Both an increased waist to hip ratio and an increased waist circumference are associated with an increased risk for cardiovascular disease and diabetes. Men should have a waist to hip ratio no larger than .90 and women no larger than .85. Waist circumference should be under 40 inches in men and 35 inches in females. Belly fat or abdominal fat is "angry" or inflammatory fat.
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  19. Week 123 - Friday

    by , February 6th, 2015 at 06:55 PM (After a long rest)
    I got back from California around 8:30pm but by the time I got home it was closer to 10:30pm which by my standards is a very late night. I was really tired from a busy few days and slept hard. I woke up to my alarm clock and felt really tired, but drug myself out of bed. It always feels good getting back to my home pool and today was no exception.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    Main Set
    6x(200 free on 2:30, 100 back on 1:40, 4x50 kick on :50) rounds 1-3 I used a snorkel on the 200 and 4-6 I did not
    12x25 on :40 swum as odds underwater, evens AFAP with a turn

    Warm down
    200 free easy

    I felt hideous in the warm-up and this continued into the main set today. On the 200s I went 2:11, 2:09, 2:06, 2:04, 2:02, 1:58 by round and after number 2 actually loosened up and despite hurting did not feel anywhere near as hideous. The backs I was swimming smooth and held 1:07s throughout. The 50s kick I was holding :42-:43s. My right knee started bothering me and I felt like I had a little fluid on my knee at the end today. On the 25s underwater I made them but again felt pretty awful. On the fast 25s I was doing :12/:13 with a flip which I was pleased with.

    After the workout 5 of us grabbed breakfast at a local diner. It was fun and something we are trying to make a regular team activity.
    Categories
    Swim Workouts
  20. Friday, Feb 6, 2015

    by , February 6th, 2015 at 03:09 PM (Trying to Train Smarter, Not Just Harder)
    "Drop" taper for the Auburn meet this weekend

    500 back/free
    200 kick
    300 pull
    50-100-150-200 sprint 1st half of each distance
    200-150-100-50 sprint last half of each distance
    2 x 150 free/back/free "easy"
    2 x 200 pull, moderate effort
    500 various

    3000 LCM
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