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  1. Thurs, Oct. 18, 2012 3:15-4:20pm early practice

    by , October 18th, 2012 at 08:23 PM (Fast Food Makes for Fast Swimming!)
    There is a high school meet at our normal practice time, so we were able to get in early from 3:00-5:00 this afternoon at the other pool instead. Normally I wouldn't make it there till about 3:45 at the best from work, but the lines finished a bit early, so I only ended up being about 15 minutes late. No big deal, it's quick taper time anyway.

    I missed most of the initial 1000 warmup, but did

    250 Free stretchout

    10 x 75 Kick w/ fins @ 1:15 (Fast/EZ/Fast by 25s)
    did SDK/flutter/SDK by 25s (~:56s)

    Main Set: (aerobic EZ)

    8 x 200 Free @ 2:40
    instructions were "nothing special, just make them and keep them consistent".
    went 2:20-2:22s, last one was 2:18. I just kept it EZ

    500 Free Pull stretch out (this was my cooldown)

    3100 Yards

    I threw in the towel and got out here, the next and final set besides cool down was 16x50s (4 each stroke desc. 1-4) @ 1:00 I decided after hearing what it was, that I didn't need to do it tonight, and I was to the showers.
  2. Thursday 10/18/12

    Thursday 10/18

    PM only SCY

    200 swim
    200 pull w/ buoy + strapless paddles
    200 drill

    12x75 w/ strapless paddles
    2 @ 1:15 25 R/25 L/25 swim
    2 @ 1:00 swim

    2x1200 @ :20 rest w/ fins 300 kick/100 swim/200 kick/200 swim/100 kick/300 swim
    #1 - kick in S-line, swim 100 FL, 100 FL/100 BK, 100 FL/100 BK/100 BR
    #2 - (w/ snorkel) kick on stomach, hands at side, swim FR
    5 fly kicks off EVERY wall.

    4x50 @ 1:00 4/3/2/1 breaths
    8x25 @ :30 V.S. (4 each stroke IM order)

    3x (STRK was IM order by round)
    300 @ 4:00 D1-3 by round
    200 @ 3:00 FR/STRK by 50 (work STRK)
    100 @ 1:40 FAST STRK

    300s: 3:26, 3:19, 3:12
    100s: 1:01 (FL), 1:10 (BK), 1:09 (BR)

    300 EZ

    Total: 7400 (!)
    Swim Workouts
  3. Thursday, Oct. 18

    by , October 18th, 2012 at 04:44 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :40
    4 x 50 caterpillar fly drill @ 1:10
    50 EZ

    Main Sets:

    12 x 25 burst + cruise @ 1:00
    100 EZ

    2 x through:
    25 AFAP from dive or block + 75 EZ
    37.5 AFAP from dive or block + 112.5 EZ
    50 AFAP from dive or block + 200 EZ

    R1 = free (12 flat-low, 26 flat-low)
    R2 = back (12 mid, 28 high -- did not go past 15 m, sloppy turn)

    2 x 100 AFAP w/fins, broken for :10 @ each 25 + 200 EZ
    IM = 50 flatish
    breast = 55 high

    6 x 40 w/stretch cordz
    2 = breast w/15 fast strokes
    2 = back w/30 strong strokes
    2 = backstroke start, kick fast until taut then 12 fast kicks
    100 EZ

    Total: 3400


    Cranked out my fastest practice 50 free ever today. Of course that might not be saying much as I literally never do a 50 free for time. Still, I'm hopeful I can crank a decent one at the Sprint Classic. My last really good 50 free was back in Feb. 2009 (tech suit aided 24.9).

    Stretching and rehab exercises later. I have been using my flexibar regularly -- more than I bet Mr. Thornton has been willing to do for his tennis elbow issues!
    Swim Workouts
  4. Recovery days and other musings

    by , October 18th, 2012 at 11:21 AM (Chowmi's Blog)
    I usually don't post my recovery days, but since my "training" is so unusual, I thought i'd give those who might like to see what I really do on MY recovery days.

    I do think getting in for even a short swim is very beneficial. Not only do I still get a great shower & not have to use my own towels at home, but even very modest yardarge and time helps set me up for the next "real" workout.


    SCM, Baylor Fitness Center

    300 warm up
    4 x 50 swim with short fins
    4 x 25 back/free
    50 easy

    The End.

    Later.....30 minutes of yoga. This is short for "yoga inspired stretching and yoga-like poses".

    Emphasis is on not getting tired out. Thinking about how going "easy" today will set me up for an explosive tomorrow.


    The World According to Chowmi: Talking with teachers. The girls' school is very strict with late/missing assignments. I won't go into all the rules, but essentially you get major grade reductions if you turn in late work or missing work. My older daughter had a very unsual case - where it was truly teacher error. She did turn in her work, but the teacher said it was missing and she would get a zero. This is devastating, if you think about it! Anyway, the teacher actually had it in her stack, and it was marked with a 100. She said she'd correct it and enter the grade. It wasn't. Daughter asked her again, and she corrected it on the spot, in class, on the computer. It still was not reflected in parent portal. Apparently, it didn't save! Long story short, grades come out and it wasn't reflected. I talked to the teacher about it. Teacher said she would fix it. Ok, like i've heard that before. But now we are at your mercy to fix it. And it needs principal approval, etc. Very annoying. I don't know what else to do. I then sent an email reminder to the teacher and printed it out and put it in her mailbox. Here is the exact text!

    Ms. XXX,

    Thank you for taking the time to correct Claire's final grade due to the inputting error for the missing assignment grade. I appreciate your consideration. I should have also checked with you when it did not update after Claire told me she watched you perform the change in class last week. Could you tell me what her adjusted grade will be?

    And also thank you for feedback on Claire's in-class behavior and constructive comments. Last period is tough to stay disciplined and i'll make an effort to remind her to focus on her work, not talk unnecessarily/socially, and to strive to continue consistency in your class.

    Thank you again,

    Claire's mom

    I must say, I am a model of diplomacy and tact, if I do say so myself. The initial reaction when I saw the report....just image Yosemite Sam! Worst case is she changes her mind and doesn't change the grade. And by the way, the current grade is an 88, but should have been 95-96. Question, dear blog readers, what should I do - let it go or not? On one hand, getting a B in the 6th grades means very little. It is a great life lesson that sometimes, yes, you do get screwed, and guess what, even mom and dad can't fix it for you even though you were right, and yes, it's not fair. On the other hand, making A honor roll is VERY VERY difficult. And my daughters have made high honor roll each year (straight A's for the entire year). So this is very important to them, and to me. And let's face it, I think it's entirely ok to say it's about me, too!

    The World According to Chowmi: in response to Lance Armstrong/drugs in general: I really don't care about the Lance thing. Just more noise in my already busy life. See immediate paragraph above for the most pressing issue in the forefront of my mind. Drugs. Let's see. As my husband says, they do a have a side effect - greatness! Actually, it's not on principle that I wouldn't take drugs. It's that they have no practical purpose for me. (This is sort of a joke as well.) If drugs either help you train longer, get strong, or recover faster, those aren't what I am looking for. I don't need to recover faster. I can skip workout, or see very beginning of post - that seems so skelatal, who needs to recover any faster than that? Do I want to train longer? That would be no. Do I want to actually have to work harder, lift more? Ditto no. I would like the drug where you can swallow it, or even better, it's like a sweet Flinstone chewable or gummy vitamin. Then I don't have to train or do anything, increasing the amount of time to be a helicopter parent, or watch more TV. Then enter meets and swim sensational. That's the drug I want! I wonder if Speedo agrees with me. And last, the drugs that might actually help you go totally crazy fast in a race are illegal, addictive, and nonspecific. I really would not do those kinds of drugs! If I took some illegal drug, I may swim faster, but it's more likely i'd never make it to the pool as I go racing down the highway on foot screaming that there are bugs under my skin.

    Next up:
    Playground monitoring today! And then it's off to a workout, IM day!
  5. Thu Oct 18th, 2012

    by , October 18th, 2012 at 10:35 AM (Ande's Swimming Blog)
    Thu Oct 18th, 2012

    Swam yesterday, didn't blog

    Whitney coached
    SCY UT Swim Center main pool
    6:30 - 8:00 Dove at 6:40
    Swam with Aamon, Jason, & David
    beside Tyler, Marcio, Chris, Ned, Keith, & Larry

    Warm up
    assigned: 1000 did 5 - 600

    Main Set

    20 x 200 FR on 3:00
    Best average
    (she said we could choose stroke & distance, 100's, 150's or 200's,
    but they all had to be the same)
    after 10, we did an easy 100 fr I lead all but #11 & 12,
    went 2:13's & 14's on most of them
    tried to stay smooth

    100 easy

    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX
  6. 10.18.12 - Thursday workout

    by , October 18th, 2012 at 10:08 AM (Pete's swim blog)
    Swam w/ Ray, Dave, Blakely, Teresa and Keith. Got a lot of breaststroke pointers from Blakely after we did out main set. She had me doing some sculling drills that seem to help a lot.


    600 Warm up

    2 Times through:
    * 4 x 125 (Round 1 - 1:45, Convert Free-IM; Round 2 - 2:00, stroke IM Order)
    * 50 Easy
    * 4 x 100 (Round 1 - 1:30, Free, descend; Round 2 - 1:45 Kick)
    * 50 Easy
    * 4 x 75 - 1:15 (Round 1 - Convert Fly to back; Round 2 - Pull, descend)
    * 50 Easy
    * 4 x 50 Kick - 1:00 (Round 1, fins; Round 2, no fins)
    * 50 Easy
    * 4 x 25 - :30 (Round 1, IM Order fast; Round 2 free w/ strap on ankles)

    300 Pull w/ ankle strap
    300 Yards of sculling drills mixed w/ br kick
    4 x 50 Breaststroke - 1:00 (Made :40-:42 keeping elbows higher and pulling wider; not too bad for changing up my stroke completely)

    200 Cool down

    (5000 Total)
    Swim Workouts
  7. Lactate Production Day sort of

    by , October 18th, 2012 at 07:34 AM (Mixing it up this year)
    I did not get thru the main set only started it but after a slow start I did manage to wake up my sprints alittle.

    500 Free
    8x25@:45 Shooters w/zoomers
    50 EZ
    4x(4x25)@:45 1=drill 2=build 3=12.5EZ/12.5fast 4=smooth
    50 EZ

    8x25@:45 kick w/board last 5 yards fast barge kick to wall
    100 EZ
    8x25@1:00 fast @100 pace went :18,:17,:17,:17,:16,:16,:16,:16 too me a bit but did manage to get moving in the end
    100 EZ

    25 EZ
    25@1:00 AFAP went :16
    50@1:30 @100 pace went :36
    100@200 pace went 1:17
    200 EZ

    100 kick w/zoomers
    100 EZ

    Total 2400 yards
  8. Wed, Oct. 17, 2012 7:00-9:00pm

    by , October 18th, 2012 at 01:06 AM (Fast Food Makes for Fast Swimming!)

    500 Free DPS
    500 Kick w/ board EZ
    500 Pull w/ paddles EZ

    12 x 50 Sculling w/ buoy @ 1:30
    (3 front scull, 3 mid scull, 3 bottom scull, 3 top to bottom scull)

    20 x 50 Kick w/ fins @ 1:00 Desc. 1-4
    did SDKs on back (ranged :45-:32s on each set of 4)

    200 EZ

    Main Set:

    8 x 100 -- IM Order by pairs @ 2:15
    • Odds Drill, Evens Fast
    • went 1:05 Fly, 1:19 Back, 1:18 Breast, 1:19 Breast**, :59 Free
    **we had to redo the breaststroke pair because a few of the kids skipped out on their underwater pulls, so we all got to do it again. Hey, at least it wasn't the backstroke one!

    4 x 50 @ 2:00 FAST IM Order
    • Fly :29
    • Back :33
    • Breast :36
    • Free :26
    200 EZ and done

    4700 Yards

    A fairly easy practice overall. It was nice that John went easy on us so I didn't have to get out super early like an who is tapering. Yeah, the yardage was semi-high, but it was mostly all slow-type swimming, with a few race pace bursts near the end. I felt good, well except for my new worst stroke of backstroke. My arm is still a little sore from my flu shot yesterday, but it's much better.

    I also see that the Club Assistant online heat/psych sheet is up for the NW Zone SCM meet:

    I'm doing the 400 Free, 200 Fly, 200 IM, 200 Breast, and 800 IM on Saturday, with the 400 IM as my sole event on Sunday. Sunday will be a "play it by ear" day as to whether or not I swim or not. I am the top seed in the 400 IM overall with 2nd place being KNelson. I'd hate to just "give it to him" by dropping out, but that may happen.
    Our 800 IM event should be fun between T.G. and myself. We're seeded #18/#19 in the event, so with the 8 lanes/heat, we should be seeded right near the top of our 3rd to last heat. Hopefully we don't get separated into different heats. We entered with identical times to try to prevent that (10:44.44)
  9. Oct 17th 2012 - What has it done for me?

    by , October 18th, 2012 at 12:29 AM (Swim like an Orca, but faster !)
    When I was very young, about 4, I remember a sleeper wave knocking me down and pulling me out into the surf. The sea was forgiving or deliberate and deposited me back on shore, somehow I knew to hold my breath and deal with it. Since then I have had a relationship with water that has lasted me a lifetime. I continue to learn and grow and the water always seems to be a central part of who I am, besides the 70%.

    Swimming. What has it done? Besides accelerating the natural wrinkling process of aging, swimming has got me toned and in shape, I left Aquasol in July 2012 and started with a weight lifting program that is concentrating on muscle mass and strength. Since my last negative post, I thought I would post something positive. I am getting stronger, people are noticing my muscle mass increasing a bit and I've turned the persistent body fat into lean muscle. I still have the motivation to swim fast so I swim one to two times a week at local drop-in lap swims.

    I represent the obscure faces in the crowd who never got into the top ten, twenty or anything, who look forward to a workout because it something healthy to do and at the very least is keeping my cardio vascular systems in top shape. I gave up on being a competitive swimmer for now, because I just wanted to be in the race, not just a ‘having fun’ participant. I have decided on strength goals and when I hit them, like 30 pull-ups and 10x200lb. wide grip pull downs, (I’m at 8 pull ups and 2x10x140lb now) I will start timing my 50’s and 100’s to see where I’m at, then I’ll see about a meet. My swims are more about technique and are done at a moderate pace.

    Although I really miss Coach Janine and Coach Steve and my lane buddies at Aquasol Masters, I know that if I return, I will be able to look at the clock and feel good about the swim. Otherwise I would be just a lap swimmer, which I am now, but nobody’s keeping up with me. It’s amazing how many people look like shark bait in the water, but I used to be there too.

    The moral is don’t give up, adapt, change it up, cross-train and keep the dream alive, even if it’s just to swim a 100 free in :52, or a 100 Fly in :58…then you’ll be in the race, that is, I hope to be in that race. I can say that the journey so far has been awesome, my health has changed and its been worth every workout and every struggle. I thank God for that…
  10. Workout 10/17/12: noon and evening

    by , October 17th, 2012 at 09:12 PM (Maple Syrup with a Side of Chlorine)
    Double day for me today

    w/u 200 Fr/200 Bk/200 IM drill

    Broken 1700 done as:
    Go two times through (rd 1, rd 2):
    - 2 x 200 on (2:50, 2:40)
    - 2 x 100 on (1:30, 1:25)
    - 2 x 75 on (1:15, 1:10)
    - 2 x 50 on (:50, :45)
    -- Used snorkel on first round, swam free strong on second

    50 loosen and out
    (Solo/Rec/2400 yds/35 min)
    My plan is at least 4 swims a week, with a double at least once a week, gearing up for the Riverton Meet in Maine a month from now so I can attempt my first 1500. Still planning to mix in more fast swimming with the long stuff, but overall I plan to stay with higher volume as I focus more on OW stuff in the horizon.

    I worked the DPS on the first round (200 times ~ 2:33), then went strong swimming on the second round (2:25), aiming to hit the same time with both repeats. Solid swim, with the added bonus of swimming it alone (during lunch time!) 80% of the time. My add up for the 1700 was 19:01 - never done the mile event in the pool before.

    w/u: 150 Fr/150 Bk/200 IM Drill
    5 x 50 FR with snorkel on :50
    5 x 50 FR with snorkel on :45

    Mountain climbing:
    - Kicked my way up (1:00/50 base)
    - Pulled my way down (:50-55 base - less on longer distances)

    5 x 100 on 1:40
    - 1 and 3 = Backstroke (1:22, :16)
    - 2 and 4 = IM (1:28, 1:17)
    - 5 = FR FAST (1:04)

    4 x 50 AR with :15 sr
    - Dolphin Dives in the Shallows
    (Solo/Rec/2700 yds/60 min)
    ------(5100 yds for the day)------------
    Wasn't sure what to do tonight, and it was crowded so this is what I came up with. I was able to hold :32-3 cruising on the 50's set, then wanted to get some kick work in and took the extra rest since my quads were cramping up a bit. I put more effort into the pulls, and then worked those 100's.

    I have been playing with my backstroke, it just doesn't feel as smooth as I think it could be. There was a drill mentioned in the Oct Streamline to help with hip rotation, which I think is my issue. I also saw a link on Twitter to a [nomedia=""]Coach Marsh - How much elbow bend in Backstroke? - YouTube[/nomedia] which is also helpful. If I followed Ande's advice more, I'd lose some lard and probably be fine! That last backstroke effort was a great practice time for me

    Riverton Meet (Portland, ME, 11/11/12) info:

    Adding these drills to my "Stoke Helps" area.
    Swim Workouts , Planning
  11. Wednesday, Oct 17 - Another Good Workout

    Was tired all day yesterday after swimming, but got some rest and felt better today - even after swimming. Put in some good yardage but not quite as much as yesterday - did more kicking and backstroke.

    Swam with Dave B, Dave M, Peter, Roger, Danny, and Meredith.

    10x150 on 2:20 - last three took off :05 per rep down to 2:05 (kept all under 2:05)
    100 Kick
    100 Back
    8x100 Back w/paddles on 1:40 (kept all under 1:25)
    100 Kick
    10x100 Free on 1:30
    100 Kick
    3x200 Back w/paddles on 3:05
    100 Kick
    5x100 Free w/paddles on 1:30
    200 Kick
    500 Free
    4x50 Bank on 1:00

    5800 yards
    108 minutes
  12. Tuesday, Oct 16 - Hour of Power + 2000

    Skipped Monday because I was up too late working. Came in on Tuesday and went straight into a Hour of Power (4000 yards in 60 minutes) - hadn't done one of those since Spring. Shared a lane with Peter. He was doing IM while I did free, as were Dave B and Dave M. Also swam with Ray and Keith.

    Felt pretty good about this workout. Pushed my pace well and was pretty beat afterwards.

    500 on 7:30
    2x300 on 4:30
    2x200 on 3:00
    4x100 on 1:30
    2x200 on 3:00
    2x300 on 4:30
    2x400 on 6:00
    300 on 4:30

    then did
    6x50 Kick on 1:00
    12x25 Back on :40
    2x100 Free on 1:30
    5x100 Back w/paddles on 1:40
    5x100 Free w/paddles on 1:30
    200 Back w/paddles

    6000 yards
    107 minutes
  13. Wednesday 10/17/12

    Wednesday 10/17

    AM only SCY

    500 swim 4/6/2 turns
    400 pull w/ buoy + strapless paddles + snorkel
    200 kick w/ board + fins

    10x100 @ 1:10 swim w/ fins aerobic + 5 fly kicks off each wall

    9x100 @ 1:45
    1 - 50 STRK/50 FR
    1 - 25 FR/50 STRK/25 FR
    1 - 50 FR/50 STRK
    All FR was aerobic and all STRK was IM order in sets of 3.

    100 EZ

    9x25 @ :30 1 FAST/2 EZ, 2 FAST/ 1 EZ, 3 FAST

    175 EZ

    Total: 3600
    Swim Workouts
  14. Wed., Oct. 17

    by , October 17th, 2012 at 05:06 PM (The FAF AFAP Digest)

    rehab ex, 15 minutes
    explosive leg press, 190 x 4 x 10
    super pullovers, 80 x 3 x 20
    lower back machine, 130 x 3 x 12
    wrist curls on cable machine, 35 x 3 x 25
    knee tuck jumps, 10
    standing plate jumps, 10
    long arm crunches, 100
    power wheel pike ups, 2 x 10

    Recovery swim:

    600 various
    20 x 25 shooters w/fins @ :40
    -- 4 each belly, back, left side, right side, twirling
    50 EZ
    10 x 50 @ 1:00
    odds = smooth free
    evens = smooth backstroke
    50 EZ

    Total: 1700


    I had Cheryl add 50 back (28.00) to my Sprint Classic entries, just in case I don't want to swim the 100 breast right after 50 free.

    Now to think about entries for the SCM meet on Nov. 18. Here's the meet info: And meet info for NE Champs: Between the 2 meets, I would like to try and squeeze in 50 free, 100 free, 50 breast, 100 breast, 50 back, 100 fly, and 100 IM. I'll likely rest on my 50 fly and 100 back times from the Albatross meet. Not sure how best to juggle the orders of events. I'd like to get in a fast 100 IM at the November meet. If I swam it then instead of in Boston, I'd probably have to skip 100 fly. That event takes a lot out of me in meters.

    Updated October 17th, 2012 at 07:38 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  15. "If I could turn back time..."

    by , October 17th, 2012 at 03:36 PM (Colleen Conway's blog)
    Today I got back into the pool. My parents 25 meter pool. Last night I was on the way to go to practice in Toms River, but I told my husband to just keep driving up the Parkway north, and back to my parents house where my Ernie dog was laid to rest two days ago. Being alone in the silence at our new house was just miserable, how empty it was. I didnt even realize how much his presence filled up my life.
    My daughter was put down for a nap, and knowing I have a meet this weekend (that I may or may not do), I decided to get in. I walked into the pool room, a large bright room with the sun glistening off the water from the huge French doors all around. Out the French doors is the huge farm-like backyard. I am flooded with memories. Every corner I turn.
    I spent so many afternoons, spring, fall winter with him in this pool room or seeing Ernie from it. I had made it my mission that this dog was going to learn to swim seven years ago, god forbid he jumped into a random pool lol. He would jump in to be with me and I would grab his little hind legs and pull at them to make sure he kicked while he paddled with his arms. He eventually got so good he made the whole length and afterwards he would get a hot dog…and I never fed him human food.
    As I’m swimming, I use a bouy and paddles, sometimes pulling sets feels cathartic, the concentration on breathing and it always makes me feel more balanced and strong. After doing a 200 or so I have to stop. Because all I’m thinking about are all of the million memories with this dog. How I teased him that one time and jumped into the pool, stood on the bottom looking up to see if he would come after…. and in Ernie jumped, swimming circles at the surface trying to save me. Or of all the family parties or holidays when the kids would go in the pool, and in would go Ernie on a raft trying to rescue one of them and they would all laugh hysterically. If he wasn’t in the pool, he was at attention at the windows of the French doors like a little stalker, running back and forth while I swam freestyle to make sure I was alive, he always hated when I would actually start swimming and kicking instead of bobbing in the water. Or he was running around the backyard. I just keep feeling like I will see him somewhere. But hes not there. In this place, at my parents is where most of the memories were, where I would take him with me when I was on a break from college, or lawscool, back during the holidays….through moves, and people in my life, he was always there.
    I probably did a 1000 today until I had to stop because I was just getting nauseous with all of the thoughts. Later tonight I will get back in when my husband gets home from overtime at work, he can swim with me or sit by the pool and make sure I actually go through a whole practice. Being around people definitely helps and hearing the memories helps as much as it hurts and pulls at the strings in my heart. On facebook, everyone had a memory to post, because Ernie, was in fact a crazzzzy dog with attitude. My brother in law, reminded me of the time (there were three or four) when he had to take me to pick up Ernie and our other family dog from the police station on Christmas because they had run away and escaped from the electric dog fence. (Mind you of course I had dressed my dog up as Elvis that day for some weird reason, so of course the police had to mention that there was a pug dressed up as elvis)….or one of my Mom’s friends who reminded me of all the times she came to visi, he decided that her suitcase was the perfect place for him to leave a little stinky surprise.
    I will probably make a memory book for Ernie, and have all of my family members and friends make a contribution. Remembering all of the wonderful happy things, as much as it pulls at my heart, seems to be making losing his physical presence easier to accept.
    Thank you for all of the amazing love and memories, friend. RIP
  16. Wednesday, 10/17/12

    by , October 17th, 2012 at 12:46 PM (A comfort swimmer's guide to easy swimming)

    Warm up: (1050)
    300 swim

    - 150 free/150 back
    2 x 100 drill – 25 fist/25 scull/25 catch up/25 dps
    2 x 100/1:40 build
    - free around 1:20
    200 IM kick
    3 x 50/1:20 – 15-20-15
    - #1 & 3 free, #2 back

    Main Set (1800)
    3 x 100/2:00 free
    - ave 1:25
    6 x 50/1:30 breast or fly
    - odds breast (±50), evens fly (±40)
    3 x 100/2:00 back, 50 kick/50 dps, build to strong
    - 1:45-1:50 w/16-17 spl on 2nd 50
    3 x 100/2:15 choice – 25 fist/25 scull/25 1 arm/25 dps
    - all free, around 2:05
    6 x 50/1:30 kick choice
    - went fly-breast-free x 2, fly @ 1:00, breast @ 1:05, free @ 55
    3 x 100/2:30 back
    – 25 scull/50 drill/25 dps

    Warm down
    3 x 50/1:00

    Total: 3000 yards
  17. Tuesday, 10/16/12

    by , October 17th, 2012 at 12:43 PM (A comfort swimmer's guide to easy swimming)

    Warm up (1000)
    400 choice

    - did free & back, swim 100/drill 100 for each
    200 kick build

    - flutter w/board & snorkel
    8 x 25/30 strong
    - fly-back-free on these
    50 easy

    Main Sets: (1200)
    24 x 50/1:00
    Repeat the following cycle 4x
    - #1 1st 12.5 fast/rest easy

    - #2 2nd 12.5 fast/rest easy
    - #3 3rd 12.5 fast/rest easy
    - #4 4th 12.5 fast rest easy
    - #5 all easy

    - #6 all Fast
    - Round 1 & 3 free, around 40 on 1-4, 33± on fast ones
    - Round 2 & 4 back, around 45 on 1-4, 38± on fast ones
    50 easy

    Kick set (750)
    10 x 75 as follows - all on back in streamline
    1-2 moderate/10 sr - 1:40 on both

    3-4 strong/15 sr - 1:30 on both
    5-6 easy/5 sr
    7-8 ALL OUT/20 sr - 1:20 on both
    9-10 easy/rest as needed

    Warm down
    50 Easy free

    Total: 3100 yards
  18. 10.17.12 - Wednesday workout

    by , October 17th, 2012 at 08:58 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Roger, Chris, Meredith and Danny.


    600 Warm up

    10 x 150 - Swim/Kick/Pull
    * Interval starts at 2:45 and drops :05 each 150.
    * On first 6, no free, no strongest kick
    100 Easy

    8 x 100 Up/Down kick - 1:40 (:05)
    * Base stroke fly, start w/ 100 fly
    100 Easy

    100 Free - 1:20
    25 Easy - :40/ 25 no breath - :40
    200 Free - 2:40
    25 Easy - :40/ 25 no breath - :40
    300 Free - 4:00
    25 Easy - :40/ 25 no breath - :40
    400 Free - 5:20
    25 Easy - :40/ 25 no breath - :40
    100 Easy

    16 x 50 - 1:00
    1-4: Free, descend
    5-8: IM Order
    9-12: Stroke, descend
    13-16: Kick

    200 Cool down

    (5400 Total)
    Swim Workouts
  19. An OK Sprint Day

    by , October 17th, 2012 at 07:42 AM (Mixing it up this year)
    Did not get as much of the workout done as I wanted to but what I did get done was good.

    500 Free 3-4 SDK off each wall

    4x25@:20RI V sit scull
    50 EZ
    4x50@:30RI descend to 200 pace went :44, :41, :38, :37
    50 EZ
    4x50@:30RI kick w/board descend to 200 pace went 1:20, 1:11, 1:04, :57
    50 EZ
    4x(:20fast VK + :40 EZ VK)
    50 EZ

    4x25@1:00 "drag race" from dead start at mid pool, AFAP to wall then cruise back
    50 EZ
    8x25@1:00 burst + cruise
    2x50 EZ
    4x(25 AFAP fly w/zoomers + 50 EZ free)@2:00 held :16 on the fly, stroke felt a little off on the rythm
    3x50 EZ

    Total 2100 yards
  20. Tues, Oct. 16, 2012 7:10-8:40ish pm

    by , October 17th, 2012 at 12:46 AM (Fast Food Makes for Fast Swimming!)
    I arrived a few minutes late since I had to get my daughter to and from her final soccer game of the season. It seems like forever since we last had a game or practice for them with all the fire/smoke activity in the area the past month. We finally had a bit of rain all weekend long to help put away the fires for good.

    Today at work I also got my flu shot, so my left arm is dead and hurts. I'm icing my arm, and on Ibuprofin for tonight.

    Warmup (that I got in):

    200 of (25 breast w/ flutter, 25 V-Sit scull, 25 8/3/8 Free, 25 Sprint Free)
    the group did a 600 of this warmup

    5 x 200 Free Pull stretch out @ 3:15 (2:22-2:25s)

    Assigned 10 x 100 Kick w/ fins & board @ 1:25 (25 Flutter/25 Dolphin)
    • I did 75s @ 1:25 (25 SDK on back/25 flutter/25 SDK on back)
    • resting my legs

    Main Set: (aerobic, keep HR down) (when "fast" use the legs)

    400 IM @ 8:00 (50 EZ, 50 Fast)
    500 Free @ 8:00 (50 EZ, 50 Fast)

    2 x 200 IM @ 4:00 (200 EZ, 200 Fast)
    2 x 250 Free @ 4:00 (200 EZ, 50 Fast / 200 Build, 50 Fast)

    4 x 100 IM @ 2:00 (100 EZ, 100 Fast)
    4 x 125 Free @ 2:00 (125 EZ, 125 Fast)

    There was another set of 50s at the end of this, but I got out and called it a day. I was just wiped out, and my arm was sore. No point of beating myself to death. It was an EZ workout for the most part anyway. The next few days are really going to be EZ, at least that's what John says.

    200 EZ and done

    4850 Yards


    I took this workout pretty EZ. Ended up being the caboose in the lane today, going 3rd behind Jared and Henry. I didn't push things very hard at all, and my shoulder/arm muscle was really sore from the flu shot. I could've gone without it (for the benefit of the meet), but it's not worth the risk later in the flu season to go without it. It doesn't matter, I'll still swim fast when it's go time.