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  1. 8000 yards... wardrobe malfunction

    by , March 3rd, 2012 at 05:17 PM (Alex's swim journal)
    After a couple of days off (I was feeling pretty run down on Thursday and thought I might be coming down with a cold) I got back in at the Y today for an 8000-yard long swim. It should have only taken me about 2 hours, 20-25 minutes, but it ended up being over two and a half hours.

    I really don't like to wear swim caps, but I'm trying to get used to it, so I put on my GTD 50-mile cap from last year. The seal on my goggles doesn't work properly, though, whenever I'm wearing a cap for some reason. I kept having to slow to empty water out of them and re-mash them back into my face. I'm thinking it might be that the goggles are just getting a little old (the seal is pretty discolored from the chlorine exposure), but over the last month at about 2K I'll take my cap off (because I'm tired of emptying my goggles every 150 yards) and then won't have any more issues. Maybe the goggle straps are moving around just slightly on the slicker surface of the cap? Very annoying.

    Also very annoying is the realization at about 3500 yards that you had too much coffee this morning. Even more annoying is the feeling that your bladder is going to explode at 4k; I actually had to stop, run to the bathroom, relieve myself (didn't know I could be that hydrated after 4K of swimming!), and so I probably lost 2-3 minutes there. So much for building rhythm on a continuous swim!

    I didn't have any gatorade today at the house, so I took an energy bar and water bottle to the deck with me. As a result I probably lost another couple of minutes chewing (and fiddling with the wrapper) at the 5, 6, and 7-K marks.

    Just happy to get this one behind me!
  2. Sat., March 3

    by , March 3rd, 2012 at 04:32 PM (The FAF AFAP Digest)
    60 minutes of stretching and RC/scapular exercises.

    Gull (who is recovering rhomboid tendonitis) gave me these rhomboid stretches: The middle of the back can be a hard spot to stretch. I especially like the doorway stretch.

    Suit(s) Report:

    Tried on my Arena X-Glide. Like it very much. It's similar to the LZR Elite. Slightly different material. I wish the top half were slightly smaller. Not sure if I should keep it or not ... My LZR Elite seems to fit better on top, though it is not as compressing in the legs (probably all stretched out). Edit: I'm going to send back the Arena suit for the next size down. In my (expert haha ) view, it should have taken longer to get on even with Glide. Thanks to Teen Fort (who will only wear B70), I have also gotten my hands on a used FS3. I managed to wedge my body into it without undue trouble. So I may give that suit a whirl tomorrow and see it it is deserving of the recent bad press. Tt is certainly more compressing in the legs than the LZR Elite and has a very different feel.

    Still planning on 50 breast/50 fly/50 back tomorrow.

    Updated March 3rd, 2012 at 05:15 PM by The Fortress

  3. 3200 Yards

    by , March 3rd, 2012 at 03:07 PM (Nobody Special)
    100 warm up

    200 free
    100 free (fins)
    200 free
    100 free (fins)
    200 free
    100 free (fins)
    200 free
    100 free (fins)
    200 free
    100 free (fins)

    10x50 back-kick (fins) 1 m int

    10x50 back-to-breast - 1:10 int

    10x50 free - 1 m int

    100 warms down
  4. still crudy but did get a great workout in

    by , March 3rd, 2012 at 02:06 PM (Mixing it up this year)
    Once I got thru the warmup I was once again able to breath for a while. Modified Ande's speed workout today and it really packs a wollup.

    I had 2 of my swimmers join me Kathleen(14) and Maria(10). Kathleen is faster initially but as we went on I managed to hang with her better and started to catch her.

    8x100@1:40 Free managed to hold 1:25's
    8x25@1:00 Free kick odds EZ evens AFAP
    100 EZ
    8x25@1:00 free kick odds EZ evens AFAP
    200 EZ
    8x(3x50)@1:00 odd sets free evens non free (back)
    each of the 3 50's were 1-EZ 2-85% 3-95%
    my 85% free were 38, 95% free were 36 for back both were 45 (on back I only have 2 speeds slow and fast)
    25 AFAP from dive went fly :15.26
    75 EZ
    50 AFAP from dive went free 31.17
    50 EZ
    200 EZ w/zoomers

    Total 3200 yards
  5. Morning at the Y

    This morning I had a nice workout at the Y with Rondi. Here’s how it went:

    950 scy warmup

    Poolside construction break: We had a lot of toys at the pool today—fins, paddles, buoys, and kickboards each—so we had to see what sort of structure we could make with them all. I didn’t have a camara poolside to take a picture of the impressive result, but if you cross the Eiffel Tower with the Leaning Tower of Pisa and add some Gehry to the mix, it looked something like that.

    8 x 50 FR @ :50, desc. 1-4 and 5-8

    4x thru, 1st 2 rounds on 2:50, last 2 rounds on 2:45
    150 FR easy
    175 FR moderate
    200 FR fast [2:35-2:40s]
    This is one of my favorite sets to do with swimmers who are faster than me. It’s actually a set of descending 200s, but I get to reduce the easy and moderate swims by 50 and 25 yards respectively, so that I can vary my pace while keeping the whole thing on an interval that makes sense for the speedier swimmer.

    300 warmdown + play

    During the warmdown I tried out my new Zoomers Gold fins. I definitely like them better than the old zoomers--they're both more comfortable on the skin of my feet, and not as heavy. But I'm still not sold on fins. I'm just bugged by the feeling of a flat surface underneath my toes when I'm kicking. I'll have to see if I get unbugged as I get more accustomed to them.

    After the swim we went upstairs for weights. I’m trying to get started back lifting again after not doing so for a while. Since today was day 1, I was careful to keep things very easy. I think I read somewhere that most gains during the first couple of weeks of strength training have to do with a greater percentage of muscle fibers being recruited as you habituate yourself to each move—the upshot was whether you make yourself just a little sore or very sore during your first two weeks of lifting, there’s not much difference in the after-twelve-weeks results. So I’m hoping to go with the just-a-little-sore option. I'll know tomorrow whether I was successful.
  6. Double Days 3/01/12

    by , March 2nd, 2012 at 07:39 PM (Trying to Train Smarter, Not Just Harder)
    Did doubles twice this week, Mon & Fri - trying to get a bit stronger before my "final" meet of the season at the end of the month. Monday was AWESOME at lunch time - swam 6 x 150's on 2:15, going SKS by 50's, racing Jen w/my zoomers & did a 90% effort for 1-4 & 6 - ahead of her the whole time, feeling really good. Slept in on Tuesday, AM on Wed, tried to do AM on Thursday, but my mind just wasn't in it, because I was literally the only person in the pool. This morning Jen & Annie were there & it was nice to have some company.
    This morning:
    500 back/free
    10 x 50 on :50 free
    10 x 50 kick on 1:10
    100 over/under
    4 x 100 pull on 1:30
    100 over/under
    6 x 100 on 1:30
    6 x 50 stroke on 1:05
    200 easy
    Total: 3200 LCM

    At Lunch I was the only girl there & somehow couldn't get my head into it again, just like yesterday morning. Cris called 12 x 100 dropping 5sec each group of three, with the last ones on the 1:05. Ha ha. I did something else (obviously) as I cannot make that kind of interval, even SCY.

    20 x 50 SKPS on :50 & 1:00
    6 x 100 50 kick/50 swim on 1:45
    6 x 100,pull, 3 on 1:25, 3 on 1:20
    4 x 50 sprint w/fins on 1:15
    100 easy
    Total: 2500 SCY

    Gonna do doubles again on Mon & Fri next week then start to pull back on yardage the next week, taper the week after that. Got a so so commitment from Jen & Annie for Tues & Thurs AM swimming companionship. We'll see. I need to have some help getting my pace down where I want it, much closer to 1:10's than 1:15's.
  7. 3000 Yds -

    by , March 2nd, 2012 at 06:47 PM (Nobody Special)
    * Busy day today - a 3000 yd workout followed by a trip down to Wilmington to spend some time with the boss. Here's the workout:

    100 warm up

    1x350 free (w/fins)
    1x250 free (w/o fins)
    1x350 free (w/fins)
    1x250 free (w/o fins) - all with 1 m rest btn

    10x50 kick (w/fins) 1 m int

    8x50 back-to-breast (w/o fins) 1:10 int

    8x50 free (w/fins) 50 sec int

    100 warm down
    Swim Workouts
  8. The Magic of Riverbank

    I had a nice workout with Rondi and Hannah up at Riverbank this morning—seeing good friends my first morning back was an excellent way to ease back into things after being away for so long. A swimmer from an adjacent lane, Mike, joined us on the main set (which he proposed), so there were 4 of us doing more or less the same thing, a rarity at Riverbank. We had the lane to ourselves for much of the workout before being joined by 3 other Very Fast Lane regulars. I only hit arms with someone once, so I haven’t completely forgotten how to circle swim!

    Here’s what I did:

    500 lcm warmup

    Main set—broken 800s
    700 FR, steady pace
    3 x 350 (150 build FR / 100 BK strong / 100 FR easier)
    4 x 200: 1st = 50 FL / 150 FR; 2nd = 50 FR / 50 BK / 100 FR; 3rd = 100 FR / 50 BR / 50 FR; 4th = 200 IM
    6 x 100 (50 fast + 50 easy swim or drill)
    [These were actually 800s for some, less so for the rest of us.]

    500 warmdown + play

    When I was last at Riverbank there was a wax earplug on the bottom of the pool that had been there for some time—we were monitoring its continued presence in our lane, and its changing color, as the days went by. When I did my first lap today I noticed that it had miraculously evolved features! Riverbank is truly an amazing place. It made me smile to see our little guy rolling around on the bottom as I passed over him every 100.

    What will the magical waters of Riverbank State Park produce next? Stay tuned . . .
  9. Recovery Friday

    by , March 2nd, 2012 at 05:19 PM (The Labours of SwimStud)
    Warm Up
    600 FR/BK by 50
    12 x 25 Kick on :45 every 4th sprint.
    100 FR

    Twice through:
    4 x 75 K, D, S IMO R :15
    100 FR R :30

    4 x through:
    2 x 25 shooters :40
    1 x 150 Pull with paddles R:15

    6 x 150 FR 3:10 as Stick catch-up fulcrum, swim by 50

    As usual I felt battered by the end of the week so a nice recovery was just the ticket today.
  10. FAST Fri Mar 2nd, 2012, SCY

    by , March 2nd, 2012 at 05:07 PM (Ande's Swimming Blog)
    Fri Mar 2nd, 2012, SCY

    Thu Mar 1st
    sort of doubled but didn't blog my thu work outs, on my long drive from martindale to Austin there was a stretch of IH 35 that was stopped & all I could see was red lights for miles, so I took an exit (a real one) and drove on the access road but got a flat tire.
    It was dark so I drove on the tire till I got to a gas station. I figured it would be easier to change my tire on concrete in the lights out of traffic instead of in the dark on grass or gravel. Usually I'd call ATT Auto rescue but figured with the traffic jam & wanting to get to practice I'd just change the tire myself. So I found I had a full size spare and all the tools. Took a while to find em. I had all the tools out and a samaritan pull over & offered to help.
    I thought "no I've got this" but said
    "sure I'd appreciate it."
    it's been years since I've changed a tire.
    but we did it, put the flat in the truck which had dime size holes on the inside sidewall.
    Then I headed out to get to practice. but drove several country roads to taking the back way & avoiding the mess on IH 35. not sure if it was construction or or a wreck. but obviously 3 lanes were getting squeezed down to 1, I guess there were cop lights to rubber neck.

    I arrived & dove in around 7:10, 40 min late
    missed warm up

    main set was 10 x 500
    odds were desc 500's 1 70%, 3 75, 5 80, 7 85% & 9 90% effort
    evens were 4 x ? strong 1 easy
    2) 4 rounds of 4 x 25 on 17.5 1 easy
    4) 2 rounds of 4 x 50 on 35 1 easy
    which is where I started, in a lane doing them on 40, &
    decided to try again at noon
    the 500's were changed to 400's & I was feeling pretty fried so I got out around 1:00
    Later Thu evening I got my busted tire replaced.

    Whitney Coached AM practice
    SCY UT Swim Center: Diving well
    6:30 - 8:00 dove in 6:35ish
    wore Speedo pro jammer
    trained with Jim Korey, Max, & Tenneile,
    beside Larry, Bob, Stan, & Dale on my left Tyler, Todd, Chris, & guest Dave Sims swam on my right in the wall lane which I hate & avoid.
    Whitney moved them down to the main pool
    which is set up center course & much cooler

    Warm Up
    5, 4, 3, 2, 1

    Main Set

    9 x 50 fr on 1:30 best Ave from a push
    went 27's & 8's

    50 fr from a dive off the side
    went 24

    9 x 100 fr on 2:30 best Ave from a push
    held 59's went 58 on last one

    100 IM off blocks
    went 59

    ~ ~ ~ ~ ~
    ~ ~ ~ ~ ~

    2012 Meets (I'm considering)

    Mar. 30 & 31, 2012
    South Central Zones, SCY
    South Lake, TX
    Days Till

    Jul. 5 - 8, 2012
    2012 USMS LCM Nationals
    Qwest Center, Omaha, NE
    Order of Events

    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Swim Workouts
  11. Brain Fart, Friday, March 2

    by , March 2nd, 2012 at 03:57 PM (The FAF AFAP Digest)
    I was very excited to have a social swim with Speedo scheduled today. Left the house with water in hand. The only problem was that I forgot my backpack. Whoops! I chatted with Pete for awhile and then drove home and found it on the garage floor. But I had nothing else planned for early afternoon, so headed back to the pool to get in a short solo workout.


    600 various
    10 x 25 shooters w/fins @ :35
    6 x 50 fly drills @ 1:00-1:10
    25 EZ
    4 x 25 burst + cruise @ 1:00
    50 EZ
    4 x 25 burst + cruise @ 1:00
    75 EZ
    2 x 25 AFAP backstroke from the blocks
    -- went 12 high and 12 mid from a rolling start moving after the clock ticked past 59
    -- 75 and 125 EZ after each
    -- was a touch faster on the one that was shallower
    -- 16 kicks, need to take 15 with kneeskin
    50 EZ

    Total: 1800


    I felt pretty good in the pool today. I can tell I've rested the legs for a week. I'm glad the meet is Sunday to give me another day to recover from ART.

    Here are the links to the psych sheet and heat sheets:

    I got one wall lane, which reflects my usual 25% rate for end lanes. But I swam pretty fast at this pool last year with a couple races in end lanes in the shallower end. I don't really have any time expectations for the meet. Though I don't think I'll swim slow having just had a much needed easy recovery week. I may skip the 50 free as there's only 20 minutes between that and the 50 fly.

    Race Club article about strength training:

    Butterfly, second kick:
    -- I do love single arm fly for kicking timing.

    Women's FS3:

    A friend forwarded me this link re: womens FS3:

    And I found this one: Big10s Swimming Championshiops 2012 - FS3 Controversy - [nomedia=""]Big10s Swimming Championshiops 2012 - FS3 Controversy - YouTube[/nomedia]

    --This says supposedly you're supposed to wear the FS3 6-8 x before the target race.
    -- I'd love to get my hands on a HS reject suit to see how it feels in the water.

    Updated March 2nd, 2012 at 10:31 PM by The Fortress

    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -03/05/12

    by , March 2nd, 2012 at 03:25 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    4 X 50 descend :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    1 X 100 swim 2:00
    1 X 100 kick 2:00
    1 X 100 swim 2:00
    10 X 50 kick 1:00

    1 x 100 moderate free 2:00
    1 X 100 stroke or IM 2:00
    1 X 50 fast-choice- 1:30
    Four rounds.

    5 X {3 X 100 free
    Alternate 1:25-1:20-1:15 five times

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  13. Friday, 03/02/12

    by , March 2nd, 2012 at 03:18 PM (Chowmi's Blog)
    SCM, Baylor Fitness Center

    Did my own sprinty workout alongside the regular workout. I wanted to get in a few very specific sprinty things.

    200 warm up

    4 x 100 no interval
    free with paddles, TYR fins, and snorkel (this is going to get old, so from now on, i'll use PFS)

    100 easy

    4 x 10 seconds kick against the wall
    free, face down, no fins, no breath.
    don't hold the wall, kick and push into it, drive into it really hard.

    100 easy

    2 x 100 no interval
    free with PFS

    4 x 25 on 1:00
    free with Speedo B&O fins
    (this is suppose to be stretch cord assisted, but i don't have that so used the bigger fins for huge speed).

    100 easy

    50 fast from a push
    Goal time: meet 50 free time (27.7)
    free wtih TYR burners
    time 29 flat. really flat. so arguably 28 high but it wasn't a 27.
    Need to work on this!

    50 easy

    200/150/100/50 kick
    vary tummy, sides, back free kick no fins

    100 easy

    The End
    I'll most likely swim on my own from here on out.

    Let's recap the week: 3 swim days and 2 drylands. I may go over the top and actually do drylands once more and another swim day!

    03/05 Next week: a good training week. It is ok to work a bit harder due to spring break the week after that.

    03/12 Spreak Break! Breckenridge. Just don't cross over to the dark side but i'm not going to work out much.

    03/19 Another solid week.

    03/26 The last week into the South Central Zone meet.

    South Central Zones
  14. Workout 03/02/12: I need some time to search my mind

    by , March 2nd, 2012 at 03:11 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200BK/200 IM drill

    10 x 100 FR pull with buoy on 1:20
    ez 50

    8 x 50 on :55
    - odd kick IMO (25 strong, 25 FAST)
    - even swim IMO

    4 x 50 FR on :45
    - Quarter's strong
    ez 50
    4 x 50 FR on :50
    - Burst 8/10/12/14 no breath then cruise
    ez 50
    4 x 75 on 1:20
    - by 25: FR DPS/Fast IMO/FR burst 6 and cruise
    ez 50
    1 x 100 IM for time (went 1:09.88)

    500 Noah's Ark pull with buoy
    100 loosen and out
    (solo/Rec/3600 yards/60 min)

    We finally got some more snow over the last couple of days (two inches), and with temps on the way to the upper 40's tomorrow it'll be gone soon. That is good, because it means extra dryland workouts for me (at least last night after work for 40 minutes and again this morning for another 15. If only there was more opportunities this year, I might look like this guy:

    Had a good workout today. I felt good on the 100's and since there was only one other person in the lane I did ten: held mostly 1:08's, with 2 :09's and one :10. I wanted to get some kicking in so did the kick/swim alternations before getting into some speed play 50's.

    I replaced the usual 25's with 75's, and was doing fine with them until the second one. The guy I was splitting with left when I was at the far end of the pool, so I stayed put in the left side of the lane since no one else was there. Surprise for Mike - head-on collision at mid pool! Felt like this -->

    I don't know where the other guy came from, but he thought he should be circle swimming. Good thing I have a thick head, as I was not too banged up. I asked if he was ok, and he just kept apologizing. Goes back to pool etiquette 101 - make yourself known to the people in the water before you start swimming! That is collision #2 since 2009 - both not my fault, so no tickets issued to me

    I was happy to get the IM under 1:10 again - still playing with the breast stroke kick and that felt good today. After the swim, I walked down to the bank, then back to the pool to measure it for the meet in April. It's a town pool, so the highway department let the Rec director borrow a 100' steel tape to make it legit. Now waiting for the recognition number and then some people to show up.

    Tomorrow I am heading down with three other swimmers from my area (including GregJS, making his first masters meet appearance! ) to the Simon's Rock Pace/Maker meet in Great Barrington, MA. We figured out that we are ALL swimming the 500 FR, so I have put out the plea for counters. As my tribute to slknight, I will also be doing the 200 Fly during the 200 free event, and then also giving the dreaded 100 breast a shot. Goals? Avoid pianos falling on the 2fly, and hitting the "wall" on the 500 FR. I refilled my Ibu800mg in prepartation for this weekend, and my wife and son will be coming down - maybe I can talk one of them into counting for me

    More Mike? Sorry. I have a staycation next week (in the retail Rx world, you get time off when corporate tells you they can arrange coverate 90% of the time). No biggie - it'll be nice to have the time off to organize the house a bit and also get some quality swims in since NE Champs is 3/16-18. Actually, my daughter was accepted to Drexel so we are taking a hastily arranged drive to Phili next weekend (9-10th). Never been there, and I hope to sneak out of the tour to catch a practice with tjrpatt on the 10th. Hope all the plans fall into place for that.

    Ok, that's it.

    Updated March 2nd, 2012 at 06:05 PM by rxleakem

    Swim Workouts , Planning
  15. 03.02.12 - Friday workout

    by , March 2nd, 2012 at 08:27 AM (Pete's swim blog)
    Swam w/ Dave x 2. Wore my Nike jammer which is now stretched to the point of "emergency backup status". I'm afraid it has become a wardrobe malfunction waiting to happen. Pool temp ~85. Seemed cooler today.


    400 Warm up

    4 x 50 fly - 1:00 Descend
    4 x 50 Back - 1:00 Descend
    5 x 200 - 3:00 (Odds 1st 50 Stroke, Evens 1st 50 kick)
    8 x 50 Pull - :50 2 Easy/2 Hard
    5 x 200 - 2:45 (Descended 2:25 -> 2:16)
    4 x 50 Br - 1:00 Descend
    4 x 50 Free - 1:00 Descend

    200 Cool down

    (3800 Total)
    Swim Workouts
  16. another crud filled least i could breath for a bit

    by , March 2nd, 2012 at 08:03 AM (Mixing it up this year)
    Once again breathing is the issue and after the first 500 i am much better. As I write this my head is stuffing back up.

    It was long course today so I was going to do a pace set today that went very well.

    500 free
    500 free kick w/zoomers every 3rd 25 Fast
    20x50 free w/paddles & bouy #1-12@:55 #13-20@:50 held :45's on all
    10x50@1:30 free w/snorkle 15m kick/20m swim/15m kick it is hard holding a good streamline on the kick and I managed to get faster as I went 1:05,1:03,1:02,1:00,1:00,:58,:59,:58,:57,:55

    Total 2800 meters
  17. Thursday, March 1, 2012 5:00am & Lucky to be here too...

    by , March 1st, 2012 at 10:03 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout:

    200 Free
    200 Kick w/ board
    400 Free Pull
    200 IM Drill

    12 x 75 "IM" @ 1:10 (the lane next to me was doing Free @ 1:20, they looked at me with a puzzled look as I swam past them while they were "wall hugging".
    • 2 @ 50 Fly/25 Back
    • 2 @ 25 Fly/50 Back
    • 2 @ 50 Back/25 Breast
    • 2 @ 25 Back/50 Breast
    • 2 @ 50 Breast/25 Free
    • 2 @ 25 Breast/50 Free
    8 x 75 Free @ 1:00

    100 EZ
    2600 Yards


    At work this morning, I had an interesting experience. Let's just say I'm lucky to be here typing this blog entry.
    I work in maintinence of the packing lines at an fruit packing warehouse. I work in the palletizing department - lots of big machines, high places, and DANGER!
    Well, I found out first hand today after over 7 years how to get the scared out of me!!
    I was working inside a palletizing maching, on the deck that raises/lowers the pallet load. The operator knew I was there and going to fix something quick. He was there watching me do it, and also to keep an eye on the power button. Well...something happened, and some other dummy guy came into the area and turned on the machine!! (I know...lockout/tagout...but it's in the past now).
    Well...I had to move like a cat, because I was blocking the photoeye that tells the maching that a pallet is loaded, and time to cycle upward to receive the first layer of boxes. Uh-oh!! I dropped my , spun around and dove/jumped outta there!! Well, originally I was at base level, but be the time I got out of the machine it was about 5-6 feet up at that point. I had to fly past a full pallet and the framework of the machine, but made it!
    Lucky for me I didn't severely injure anything. I landed on my feet, but it was quite a jump/fall. I don't know how I did it, but I have a monster bruise on the side/back of my right thigh/hamstring too. Still don't know what I hit, but just glad to be here safe.

    I also still have my job, because I refrained from kicking "dumb guy's" butt right there on the spot too!

    Good news is...I'm still ready to race this weekend, so watch out That Guy...1500 here I come!! (you'd better get the money back from the hitman, 'cause he missed)
  18. 1 pool, 3 airports

    Just did an easy swim this morning:

    1000 warmup

    8 x 150:
    1-4 k/d/s, RIMO
    5-8 Build FR / fastish ST/ easy FR, ST = IMO

    Magic 700 FR/BK

    300 warmdown + play

    Flights were easy, glad to be back home!
  19. March 1, 2012

    Warm-up (1000)
    200 swim
    2 x 200 @ 3:30, 50 catchup / 50 swim
    2 x 200 @ 3:15, 25 catchup / 75 swim

    Kick (250 set / 1250 total)
    10 x 25 underwater SDK w/fins @ :45

    Swim (1600 set/ 2850 total)
    4 x 100 @ 1:45 descend to 85% effort, focus on technique
    100 fast @ 2:00 (went 1:11)
    50 easy

    3 x 100 @ 1:45 descend to 85% effort, focus on technique
    100 fast @ 2:00 (went 1:13)
    50 easy

    2 x 100 @ 1:45 descend to 85% effort, focus on technique
    100 fast @ 2:00 (went 1:14)
    50 easy

    1 x 100 @ 1:45 85% effort, focus on technique
    100 fast (went 1:14)
    50 easy

    Wrap-up (200 set / 3050 total)
    4 x 50 hypoxic @ :30 sec rest

    *3050 *

    ************************************************** **********

    Woot - I made it all the way through a workout without cramping up!

    Another relatively easy day, saving up for this weekend's camp.
  20. Thursday, March 1

    by , March 1st, 2012 at 04:06 PM (The FAF AFAP Digest)

    600 various

    8 x 25 back shooters w/fins @ :40

    6 x 25 no breather free @ :40
    50 EZ

    4 x 25 burst + cruise @ 1:00
    50 EZ
    4 x 25 burst + cruise @ 1:00
    50 EZ
    4 x 25 easy speed fly @ 1:00
    50 EZ

    2 x (25 @ 90-95% + 75 EZ)
    free = 10 mid-high
    breast = 13 flat-ish
    100 dolphin dive

    Total: 1750

    ART, 30 minutes


    Random thoughts:

    1. It is absolutely gorgeous here! 67 and sunny. Top down. I feel like we got off with the easiest winter ever.

    2. I have fought back this cold. This is the first time in recent memory I can recall doing this. I usually can't avoid a miserable downward spiral. I think it really helped to rest the very minute I felt it coming on. And, happily, this was supposed to be a recovery week anyway.

    3. I did feel somewhat rested in the water.

    4. I have been sleeping a lot. It is going to be brutal getting up at the crack of down for this weekend's meet. (sprinter whine)

    5. I received my Arena X-Glide suit in the mail. Unfortunately, they sent me the open back and not the closed back. But with my body glide in hand, I will try it on to see how the size is (having never worn an Arena before). If the closed backs really take 2 to get on, I may just stick with the open back.

    6. My shoulder/scapular area has calmed down slightly. However, I have had issues with my upper rhomboid and lower infrasprinatus areas off and for awhile now. I'm going to discuss PRP-ing these spots with my doctor next week. (I previously PRP'd the upper infraspinatus and supraspinatus in 2008.) In the interim, I may see if he will give me a tylenol or advil injection to calm those areas down. I've been diligently doing my rehab exercises, taking advil, etc. without any real effect. The ART seems to help the most. But I grow weary of it bothering me (sprinter whine), and the PRP is sure to help IMO.

    7. I am wondering if my elbows are now stable enough to start lifting lightly. My left one is still bothering me every so slightly. I think it was from doing torque drills with paddles. I have not touched a paddle since.
    Swim Workouts , ART