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  1. 04.12.12 - Thursday workout

    by , April 12th, 2012 at 08:54 AM (Pete's swim blog)
    Swam w/ Dave x 2, Roger and Howard. Pool temp 84.

    SCY

    500 Warm up

    10 x 100 - 1:30
    * Odds IM (1:17-1:20)
    * Evens Free (Held 1:15)

    10 x 100 - 1:10 Draft 800, swim 200. I think we ended up on a 1:13 pace. I definitely had problems holding 1:10 so at least part of it was me being slow today.

    100 Easy

    10 x 50 Fly - 1:00 Descend (:48->:40)
    100 Easy

    11 x 50 From dive on 1:00, :59, :58, :57, :56, :55, :54, :53, :52, :51, :50. I went Fly x 2, Br x 2, Fr x 2, Bk x 2, Fr x 2

    200 Cool down

    (3950 Total)
    Categories
    Swim Workouts
  2. so that is what a real recovery day is...

    by , April 12th, 2012 at 07:28 AM (Mixing it up this year)
    This is the first day I did absolutely NO SPEED at all.

    I have a massage and chiro/ART session for tomorrow and will likely do an easy fly workout. I'll probably drag out the long fins again tomorrow.

    600 free every 4th lap kick on back
    8x100@:20RI free as 25 scull, 25 kick, 50 drill w/snorkle
    8x50@:20RI odds over/unders evens under/overs w/fins
    Actually almost made it the whole lap on the unders using my full size fins, i have just been trying not to rely on them as much
    8x25@:45 glide + cruise
    100 EZ
    2x50 from block, good start and glide to dead stop then cruise

    Total 2200 yards
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  3. Wednesday, April 11, 2012 5:00pm

    by , April 11th, 2012 at 11:03 PM (Fast Food Makes for Fast Swimming!)
    I'm kind of enjoying these afternoon swims that I've been doing this week. My body is definitely more awake, but on the downside it has the muscle fatigue of 8-9 or so hours of maintinence work (which can be unknown day to day). Today was a killer...the radio kept calling me this way and that. I just wanted to get out of there today...but ended up having to stay almost an extra hour to fix one of those disasters that always happens 5 minutes from the end of shift!

    Swim:

    5 x 100 Free @ 1:30

    8 x 75 Free Pull @ 1:00 (:51-:52s)

    4 x 50 Kick w/ board @ 1:00 (:45-:48s) legs tired today

    200 Free EZ

    ------------------

    4 x 250 Free Pull Descend both interval and pace
    • 1 @ 3:40 (went 2:55)
    • 1 @ 3:30 (went 2:52)
    • 1 @ 3:20 (went 2:49)
    • 1 @ 3:10 (went 2:44)
    • adds up to an 11:20 1000 time. Not too shabby
    16 x 25 Kick w/ board @ :35 (just went through the motions...going :25s or so)

    ----------------------------
    3000 Yards
  4. Wed., April 11

    by , April 11th, 2012 at 04:41 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    6 x 50 caterpillar fly drill @ :15 RI
    10 x 25 shooters w/fins @ :40
    5 x 50 breast @ 1:05
    50 EZ
    10 x 25
    odds = easy speed free @ :30
    evens = EZ
    50 EZ
    8 x 25 burst + cruise @ 1:00
    150 EZ

    Total: 2100


    +++++++++++++++++++++++++++++


    Still feel kinda blah in the water. And had calf cramps for the third day in a row. I'm heading off for a massage shortly, so hopefully that will work out some of the kinks.

    A friend sent me this link today:
    http://www.swimmingworldmagazine.com...zine/30261.asp. I'm very honored to be a runner up. A friend asked "Who is Lynn Marshall and do we need a lead pipe?'' lol. I replied that she is very speedy and swims a zillion events, unlike moi.

    I learned last night that Fort Son finally got a diagnosis after many many tests and feeling bad for almost 4 months: celiac disease. It certainly fits his symptoms and I'm cross with myself that I didn't think of it. I couldn't sleep last night due to worrying. I'm glad the hematologist he was seeing for low ferritin thought to test for it. I fed ex'd him a care package of gluten free goodies. He is bummed, but was getting very depressed about a lack of diagnosis and feeling like he was letting his teammates down. So knowing what is wrong is preferable. This is a real pita for a college student. No beer and pizza?! From what I can glean, he was doing well in my fairly gluten free kitchen, but the excess gluten + beverages at college may have been a tipping point. I already have appointments for my daughters to be tested next week.

    On Friday, Mr. Fort is heading up to Boston for marathon weekend. He has been nursing some nagging injuries as well and is looking forward to cycling when it's over. He will get to see Fort Son's boat/team race Harvard on Saturday, Lil Fort is racing in the Boston 5K on Sunday and then Mr. Fort runs on Monday with his training partner. I am missing all that fun, but having fun with Jimby, SwimStud and Chicken of the Sea who arrive on Friday afternoon. I'll go out to Mason to watch them swim the distances events. I am heading up to Hanover to see my son the weekend after Nationals for parents weekend. I haven't seen him since Xmas since he was with his team on a training trip over spring break. I really miss him.

    I really really need some sleep. That would likely zap the blahs.

    Updated April 11th, 2012 at 04:48 PM by The Fortress

    Categories
    Swim Workouts
  5. Today's workout was brought to you by the number 200

    I had a fun and chatty workout this morning with Hannah at Riverbank. The swimming was a bit of a struggle today—I was tired from rowing and weights last night at the Y—but I got into the spirit of things after the first hour or so. We adapted a workout I did back in February. Here’s how today's version went:

    1000 lcm warmup (400s 200k 200p 200d/s by 25)

    4 x 200 k/s/d/s by 50, rev. IM order

    8 x 50 FR @ 1:10, done as 25 build, 12.5 fast, 12.5 easy

    8 x 200, 1 each at 3:40, 3:35, 3:30, 3:25, 3:40, 3:30, 3:20, 3:10
    [I did FR on the first two then FR/BK halfsies on the rest.]

    4 x 200
    50 FL kick + 150 FR swim
    50 FL kick + 50 BK kick + 100 FR swim
    50 FL kick + 50 BK kick + 50 BR kick + 50 FR swim
    200 IM kick
    [I cheated and did an upside-down IM for the last 200, since it was our warmdown.]

    That was it! Afterwards I had a nice but abbreviated (cold outside) stretching session on the playground overlooking the river.
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  6. Wed Apr 11, 2012

    by , April 11th, 2012 at 02:47 PM (Ande's Swimming Blog)
    Wed Apr 11, 2012

    Next Meet is this weekend
    I'm torn between my desire to train with my need to rest, I also must start lifting weights soon.
    Nitro Masters Open
    Sat April 14, 2012
    entered: 4, 2 & 1 IM, 50 fr & 200 BR
    might skip the 50 fr, 2 br or 1 IM
    Maybe I could get one of the fast nitro kids to swim as my proxy

    For several months I've had a nagging left hip injury, most of the time it doesn't hurt but when I get in certain positions, like curled up for a turn or sitting up when I'm laying down, I feel it. I haven't seen a doctor about it. Sometimes I aggravate it just by sitting in my car, so I remind myself to sit gently. It's annoying.

    Whitney Coached LCM & SCY
    5:00 - 6:30 dove in at 5:18
    (went to bed around 11:15 so I set my alarm for 4:30)
    started LCM in main pool then moved to diving well SCY just before 6:00 am

    swam with Tyler David, & Mike

    Warm Up
    400

    Main Set

    4 x 200 fr on 2:50 (aerobic, swim at 5k pace & get around 15 sec rest)
    held 2:35-2:38's

    assigned 4 x 100 done 50 fl fast 50 moderate
    did: 25 fast 25 easy

    assigned: 4 x 200 fr on 3:00
    (aerobic, swim at 5k pace & get around 15 sec rest)
    did 2 then did 100's

    (moved to diving well so UT men & women could train LCM)

    assigned: 4 x 100 done
    50 bk fast 50 moderate
    did: 25 fast 25 easy

    assigned: 4 x 200 fr on 3:00
    (aerobic, swim at 5k pace & get around 15 sec rest)
    did 4 x ( 2 x 50)

    assigned: 4 x 100 done
    50 br fast 50 moderate
    did: 25 fast 25 easy


    ~ ~ ~ ~ ~
    ~ ~ ~ ~ ~

    2012 Meets (I'm considering)


    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
    Categories
    Swim Workouts
  7. Workout 04/11/12:

    by , April 11th, 2012 at 01:43 PM (Maple Syrup with a Side of Chlorine)
    I got up early this morning for a swim before work, and joined in at the end of the triathlete train that was churning up the fast lane. Well, they saw me after the first swim, and bumped me to the driver's seat ...

    w/u:
    2 x 150 (speed play)
    3 x 100 (speed play) - did strokes
    2 x 50 (speed play)

    Everyone left at this point so I plodded along with:
    4 x 100 kick on ~ 2:00
    8 x 100 swim on ~ 1:30
    - Did 2 FR, 2 BK, then
    - Build a 100 FLY over 4 (timed - 1:07.66)

    200 loosen and out (somewhat solo/Rec/2000yds/40 min)
    ----------------------------

    Good swim today, and it was fun to spend my warmup period with the group. There were six folks there today, so no room for anyone no joining in. I have been playing with nutrition type stuff, and swam the last two mornings on an empty stomach (just water). I read on the marathon swimmer site that is helps to get the body to burn fat over the food in your system, so other than feeling a little woozy until I get some breakfast I only notice that I am not as peppy in the water. Probably a good thing.

    Updated April 27th, 2012 at 05:55 PM by rxleakem

    Categories
    Swim Workouts
  8. Taper 2 Wed. 4/11/12

    by , April 11th, 2012 at 12:24 PM (The Labours of SwimStud)
    Warm up:

    500 Free

    Speed Sets:

    8 x 25 burst + cruise w/fins @ 1:00
    -- 2 dolphin kick, 2 back spin free, 2 fast hands breast, 2 fast doggy paddle
    100 EZ

    8 x 50 kick @ 1:30
    -- 3 w/o fins, 5 w/fins
    1st 25 = 90%
    2nd 25 = EZ
    100 EZ

    Swim: Fins optional, pick your own interval for max rest or don't bother to look at the clock in between hard efforts

    1 x 25 AFAP
    1 x 50 EZ
    1 x 50 AFAP
    2 x 50 EZ
    1 x 75 AFAP
    3 x 50 EZ
    1 x 100 @ 90%
    4 x 50 EZ

    Total: 2050

    I took the Fort written one and eliminated some work from it to try and stay fresh.
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  9. Sarasota Y Sharks Masters 5:30 AM Workout -04/16/12

    by , April 11th, 2012 at 12:14 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 150 2:30
    5 X 100 1:30

    6 X 50 kick 1:15
    1 X 100 easy

    8 X 100 2:00
    50 stroke/50 free

    1 X 400 free 6:00
    1 X 300 IM 5:30
    1 X 200 kick 4:30
    Two rounds

    WARM DOWN: 4 X 50 easy 1:00

    4050Y
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -04/13/12

    by , April 11th, 2012 at 12:12 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 150 2:45
    1 X 300 5:30
    4 X 100 1:45
    1 X 400 -

    1 X 100 easy 2:00
    3 X 50 fast 1:15
    Four rounds

    1 X 200 kick 5:00
    8 X 50 kick 1:20

    8 X 200 free
    3 on 3:30
    3 on 3:20
    3 on 3:00

    WARM DOWN: 4 X 50 easy 1:00

    4800M
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout -04/12/12

    by , April 11th, 2012 at 12:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 1:45
    2 X 250 4:15

    10 X 100 1:45
    50 moderate/50 build

    8 X 50 kick 1:20

    2 X 400 6:40
    2 X 300 5:00
    2 X 200 3:20
    Second swim faster than the first on each distance.

    WARM DOWN: 4 X 50 easy 1:00

    4300M
    Categories
    Swim Workouts
  12. Tuesday 4/10/12

    Tuesday 4/10

    PM only SCY + Crossfit

    Crossfit:

    AMRAP 10:00

    10 x toes to bar
    10 x squat jump to streamline
    20 x bumper plate ground to overhead (45 lbs)

    2:00 rest

    3:00 Turkish get-ups (5 lbs)

    Swim:

    600 (200 swim/100 kick on side)
    9x200
    3 @ 2:30 D1-3
    2 @ 2:25 D1-2
    4 @ 2:20 Hold low red HR

    Breaststroke work:

    6x25 @ :35 rocket man drill
    4x100 @ 2:00 50 closed fist/50 open fist w/ buoy
    6x25 @ :35 rocket man drill
    4x100 @ 1:45 50 closed fist/50 open fist swim

    200 EZ

    Total: 3700
    Categories
    Swim Workouts
  13. 04.11.12 - Wednesday workout: Feeling better

    by , April 11th, 2012 at 08:31 AM (Pete's swim blog)
    Swam w/ Dave x 2 and Howard. Pool temp 84-85. Feeling much better today. Not quite 100% but I was able to recover much better today.

    SCY

    400 Warm up

    6 x 50 - :45

    12 x 100 - 1:15 (Lead 300, draft 900)
    50 Easy

    4 Times through (IM Order for stroke by iteration)
    * 100 Pull - 1:30
    * 25 Stroke/75 Free - 1:35 (1:25 last iteration)
    * 50 Stroke/50 Free - 1:40 (1:20 last iteration)
    * 75 Stroke/25 Free - 1:45 (1:15 last iteration)
    * 100 Stroke - 2:00 (1:10 last iteration)

    200 Cool down

    (4150 Total)
    Categories
    Swim Workouts
  14. still have muscle issue but here come the allergies....

    by , April 11th, 2012 at 07:25 AM (Mixing it up this year)
    I hate this time of year. My nationals is always effected by allergies. The only year i was free of them was the last time I went to Y nats after spending a few days at Disney. Had time for everything to clear up.

    500 free w/paddles long and loose
    500 free kick w/zoomers every 3rd 25 fast

    8x25@1:00 burst + cruise w/zoomers I alternated fly and free since that is what I am swimming at nats
    100 EZ
    10x50@1:30 kick 5 w/o fins held right at 1 min 5 w/zoomers 1st 25 90% 2nd EZ
    100 EZ

    25 AFAP fly went 17
    50 EZ
    50 AFAP free went 33
    2x50 EZ
    75 AFAP free went 54
    200 EZ

    Total 2400 yards
    Overall I a ok with todays effort but I need to get this muscle under my scapula worked out soon.
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    Uncategorized
  15. 3400 yards

    by , April 10th, 2012 at 10:58 PM (Alex's swim journal)
    Today I found my legs to be really tight and sore, which kept me from finding my "sprint" speed on the 50s. Looking back over my FLOG, yesterday's long kick sets were the first I had done in a while, so it shouldn't be a surprise. I wasn't aware of that going in, but figured it out about the time I hit my breast stroke. In my cool down, my legs were sinking big-time, a problem I never have, which means my core was probably starting to feel the effects of tired legs too!

    3400 SCY in 68 minutes:

    500 free warm-up (9:00)
    20 x 50 on 1:00 (mostly :42)
    10 x 100 on 2:00 (first 8 in 1:28-1:29; last 2 in 1:30)
    500 breast in 10:00
    300 EZ free
    100 side-kick drill series
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  16. Tuesday, April 10, 2012 5:15pm

    by , April 10th, 2012 at 10:03 PM (Fast Food Makes for Fast Swimming!)
    Just got in a for a semi quick swim. Some semi hard efforts, and other strokework. Felt pretty good though.


    4 x 100 Free @ 1:30
    3 x 100 Free Pull @ 1:20 (1:05, 1:04, 1:03)
    2 x 100 IM @ 1:30 (1:14s)
    4 x 25 Kick w/ board @ :30 (:20s)

    12 x 50 @ 1:05
    4 Fly, 4 Back, 4 Breast (all strokes did 25 SDK on back/25 Fast stroke swim)

    8 x 50 Kick w/ board @ 1:00 (:43s)

    ------------------------
    2000 Yards

    Lap lanes were getting crowded for some reason at this point so I got out. I think the triathletes are coming out of hibernation now!
  17. Tuesday, 4/10/12

    by , April 10th, 2012 at 07:56 PM (A comfort swimmer's guide to easy swimming)
    Warm up
    600 (100 swim - 50 kick)
    - alternated free and back on swim, did kick on back in streamline
    10 x streamline as far as you can go from dive from deck or push w/o kicking
    - from dive off deck I can get to around midpool. From a push, not so far.
    8 x 25/30 5- 6 fast breakout strokes + cruise
    - alternated free and back on these

    Main Set: All Swim AFAP
    10 x 12.5/40
    - did free & back on these
    50 ez

    8 x 15/40
    - did fly, back, breast & free x 2 on these
    50 ez

    6 x 25/40
    - did fly, back & free x 2 on these
    50 ez

    4 x 37.5/40
    - did all free, around :28 on these
    50 ez

    2 x 50/40
    - free, went 33, 36

    Second Set with fins:
    1 x 100 Free/2:00 smooth
    4 x 25 Fly/40 strong
    – was supposed to do more but quit after 4 of these, shoulder started popping and hurt.

    Swam easy 100 cool down

    Total: 2100 yards
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  18. Tuesday, April 10

    by , April 10th, 2012 at 04:36 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    6 x 50 fly drills
    10 x 25 shooters w/fins
    16 x 50 w/fins @ 1:00
    odds = back
    evens = breast
    100 scull
    100 EZ

    Total: 2150

    Stretching/Yoga/Rehab, 45 min


    +++++++++++++++++++++++++++++

    Had nothing in the pool today. Legs felt really heavy. I had 5 vials of blood taken right before the workout, which didn't help. And my 8:00 pm speed workout last night was too close to this one, I fear. Or else the dread allergies are taking over ...

    But no big deal -- Il Garbagio was on the menu anyway! Will sprint some tomorrow and then just cruise for a couple days for Zones. Or I may just cruise tomorrow too; my body is screaming for recovery. Plenty of speed work to be had over the weekend.

    There are 443 swimmers entered in Zones with the entry deadline tonight. Looks like I'm at my usual 33% rate for end lanes. I considered reverse sandbagging the 100 breast, but I wasn't sure I'd go faster than my current seed time. At least at Nationals where they seed by age group, I won't be in an end lane.

    I was notified that I was PV Female Swimmer of Year in meters, which is pretty cool.

    Updated April 10th, 2012 at 08:34 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  19. Tue Apr 10, 2012

    by , April 10th, 2012 at 03:15 PM (Ande's Swimming Blog)
    Tue Apr 10, 2012

    Fri Apr 6th, went to Abilene
    Sat Apr 7th then to Dallas for my brother's 50th BD
    did not swim Sat or Sun

    skipped Mon 5:00 am practice
    swam at noon didn't blog
    just cruised it skipped a few things here and there swam with Jim & Kelly

    Today I entered the
    Nitro Masters OpenMEET DATE: Sat April 14, 2012
    entered: 4, 2 & 1 IM, 50 fr & 200 BR
    might skip a few

    Whitney Coached LCM
    6:30 - 8:00 dove in 6:55
    swam with Jim, Todd, James, Chris, tyler & Ned

    Warm Up
    missed warm up

    Main Set

    10 x 50 on 45
    odds fly (i drilled the fly)
    evens free

    800 IM
    2nd 100's stronger than 1st (drilled the fly)

    10 x 50 on 45
    odds bk
    evens free

    2 x 400 IM
    1:00 break between
    desc

    10 x 50 on 50
    odds br
    evens free

    4 x 1 IM desc on 2:00




    ~ ~ ~ ~ ~
    ~ ~ ~ ~ ~

    2012 Meets (I'm considering)


    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
    Categories
    Uncategorized
  20. Another Good Day... But I Need a Rest Day

    by , April 10th, 2012 at 01:57 PM (Year Three: The Road Back)
    Today in the pool was another good day. My plan is to slowly increase the length of the freestyle swims I can accomplish without fins. Now, when I say slowly, I mean S - L - O - W - L - Y. Of course, it feels so much slower than that. But... I also have now swam two days in a row and while my shoulder is not hurting (as in "Uh oh... messed it up again), it is hurting (as in "I need to take the day off tomorrow"). So, that is my plan.

    I also get to coach Wednesday, Thursday, and next Monday. It makes it so much easier to give myself permission to not swim when I get to be on deck helping others achieve their goals. My goals will come... but not if I push too hard and do further damage. So...

    Here's what I did today:

    100 Warm-Up (chatting again....)
    12 x 50 on 1:05 (1 & 2 one arm fly w/ fins, 3 & 4 back w/ fins, 5 kick, 6 one arm fly w/ fins; 7-12 same pattern)
    5 x 100 on 1:50 (odd: free pull using fins to float legs; even: kick)
    8 x 50 on 1:05 (1 & 2 one arm fly w/ fins, 3 & 4 back w/ fins; 5-8 same pattern)
    1 x 200 Kick on 4:00
    8 x 25 Kick fast on :40
    8 x 50 on 1:20 - NO FINS ROUND (odd: freestyle; even: one arm fly)
    200 Cool-Down

    Whew.... one arm fly is one thing with fins on - with fins off, it's still a blast! Here's to hoping that once I can get back to full fly stroke all the one-arm fly drills will really pay off!

    Off to see my shoulder surgeon for another post-op check up. Wish me luck!

    Enjoy your swims today!
    Categories
    Swim Workouts