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  1. Sunday, May 20

    by , May 20th, 2012 at 07:47 PM (The FAF AFAP Digest)
    Drylands:

    10 min on bike
    RC exercises, 20 min
    explosive leg press, 210 x 3 x 12
    push press, 60 x 4 x 6
    good mornings, 55 x 1 x 6, 65 1 x 6, 70 x 2 x 6
    reverse preacher curl, 30 x 2 x 10, 40 x 1 x 5 (tweaked my left elbow)
    low row, 90 x 2 x 8, 100 x 2 x 6

    standing power wheel roll outs, 10
    regular PW roll outs, 25
    PW pike ups, 2 x 10
    reverse scoops w/plate, 25 x 2 x 15
    altitude drops, 3 x 5
    med ball slams, 2 x 10 (just using 8 lb ball right now)

    Foam roller/Stretching, 20 min

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

    I meant to go for an easy 1000 swim afterward, but I forgot my suit. The hammies and upper oblique muscles were sore from yesterday's lunging and twisting. Certainly didn't need to do any lunges or squats today. Hoping to get in a speed workout tomorrow. I think my own HIT workouts may be too hard for me if I'm just concentrating on 50s. Though I suppose some 75s and broken 100s would help deal with the non kick problem of long course.
  2. Progress

    by , May 20th, 2012 at 07:26 PM (Alex's swim journal)
    I decided to take the day off from swimming today. I'm still pretty wiped out from yesterday morning's 11K (12,100 SCY). It was slower than the last time out for a long continuous swim. As I blogged here a couple of weeks ago, my goal was to hit 12K, but the last 3-4K yesterday had me really slowing and I could feel the shoulders burning like I hadn't in a while. I got out of the water after 3 hours, 49 minutes; I had only allotted myself 4 hours for the 12K (until 11AM) because I needed to be somewhere at noon. I might have gutted out the full 12K, but I just ran out of clock.

    My 3:49.00 included two bathroom breaks (which I hadn't needed the last time around; one too many cups of coffee!). Actual swim time was about 3:45. My 10K split wasn't as fast as the last couple of long swims either. Last night, I felt like a train wreck.

    So why "Progress" in the title of this entry?

    I decided to take a look back over my FLOG and did an inventory of weekly mileage stats. Going all the way back to mid-march, this week was the highest mileage week by more than a third of a mile. I think maybe I just ran out of gas. Here are the last ten weeks and their mileage totals, starting with week of 3/11/2012:

    13.24
    14.09
    8.64
    15.85
    10.68
    12.50
    16.48
    12.10
    9.43
    16.82

    There is sort of a pattern here, a rhyme-scheme if you will, not unlike the terza-rima of Dante's Divine Comedy. I wish I could say I planned it that way, but I originally thought to execute a quite different pattern. Sometimes life gets in the way, though, and our body imposes its own rhythms. I wanted to be building up my mileage (and my long-swim distances) by increasing the mileage two weeks, backing off on week three, then repeating the process... that's what the first three weeks look like: 13, 14, then back to 8 miles. But for the pattern to continue like that it would have to be 15, 16, then back to 9-10. That isn't what I ended up with at all. Instead I got UP then down, then slightly up, then WAY UP, then down just a tad, then way down, then WAY UP again. Like so:

    UP
    down
    slightly up
    WAY UP
    down a tad
    way down
    WAY UP

    Rather than building two weeks and then stepping back a week, my weekly totals look to be spiking one week, then spending two weeks down, then spiking again. Maybe my body was doing this naturally as a response to the long swims getting out past 10K, perhaps my body sensed it needed to back off just a bit for two weeks after those long swims. The UP week included my first 10K if I remember correctly; and the two highest weeks, the WAY UP weeks, ended with 11K swims.


    OK, enough of the mystery of my body's reaction to mileage! Looking at this, I think that if I plan my workouts more than a day or two in advance I won't be letting my body decide for me how far it needs to go... the climbing of mount purgatory is a series of divine revelations in Dante, but also a series of self-realizations... The soul charts its own progress; always upward. Don't look down!
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  3. Saturday May 19

    AM swim at home with Susan and Richard

    Warm-up (1000)
    1 x 200 free swim
    1 x 200 IM drill
    4 x 100 @ 1:50, gentle descend free
    4 x 50 @ :50, descend free

    Set I - Drill (1200 set / 2200 total)
    16 x 75 @ 1:20, 25 kick + 25 drill + 25 swim. 4 each stroke IM order

    Set II - Kicking (1350 set / 3550 total)
    6 x 25 @ :45 underwater SDK w/fins
    6 x 75 @ 1:10 dolphin w/fins , 25 AFAP + 25 easy + 25 AFAP
    6 x 75 @ 1:10 flutter w/fins , 25 AFAP + 25 easy + 25 AFAP
    6 x 50 @ 1:15 flutter no fins

    Set III - 500 locomotive (500 / 4050)
    50 - 25 catch up 25 swim
    100 - 50 catch up 50 swim
    150 - 75 catch up 75 swim
    200 - 100 catch up 100 swim

    Wrap-up (350 / 4400)
    5 x 50 @ 1:15 hypoxic - these are usually relaxing and relatively easy but only managed to do one without a breath
    100 easy

    ** 4400 **

    Went to bed sore and tired and didn't feel much better when I woke up, so I decided a workout of drills and kicking might help. It took a long time to finish, but I did feel somewhat better afterwards.

    Updated June 4th, 2012 at 10:55 AM by eric.carlson

    Categories
    Swim Workouts
  4. Friday May 18

    AM swim at home with Susan

    Warm-up (1200)
    3 x 100 @ 1:50
    3 x 100 @ 1:45, 50 catchup / 50 swim
    3 x 100 @ 1:35, 25 catchup / 75 swim
    3 x 100 @ 1:30

    Set I (450 / 1650)
    6 x 75 @ 1:15, pull with buoy and paddles, breath 5, 7, 9 by 25

    Set II (1500 / 3150)
    6 x 100 @ 1:30 - moderate
    5 x 100 @ 1:35 - descend
    4 x 100 @ 1:40 - hold fastest pace from above

    Set III (450 / 3600)
    6 x 75 @ 1:05, kick w/board 1-2 dolphin, 3-4 back, 5-6 flutter

    Wrap-up (200 / 3800)
    200 easy

    ** 3800 **

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

    As written, the second set continued the pattern with 3x100, 2x100, and 1x100, but neither of us was enjoying the set so away they went.

    Updated May 20th, 2012 at 01:11 PM by eric.carlson

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  5. Sat., May 19

    by , May 20th, 2012 at 11:49 AM (The FAF AFAP Digest)
    Heated Vinyassa Flow, 90 minutes

    I ventured to Down Dog in Herndon for a heated flow class. http://downdogyoga.com/. It's so different than bikram. I'm not sure I could do either one exclusively without getting bored. I felt like I was lunging my azz off. I also made sure not to "cheat" myself out of the back bends and chuckled when the instructor said we had to do core work because we "don't get that elsewhere in our lives.". My balance was a bit off and I was better at the bikram type poses.

    I finally got some info on the Cleveland meet after emailing someone from the Erie website. It sounds dubious and disorganized to me. They haven't been able to post the info on the USMS website, there's no sanction #, they don't say they'll submit times to USMS, there's no email for the meet director, and the order of events is beyond bizarre (see below). I can't even register on line for the meet b/c I have a mac. The last time I mailed in a registration, it was somehow "lost." And who knows if they know what a split request is in the hinterlands ... The meet will likely be small and run fast, so I would need to use one, I'm sure. Given these facts, I may have to opt for Omaha. If I do, I have to decide if I travel Friday and do the 4 50s on Sat & Sun (50 free as a 100 split) or travel Thursday to get a 100 back split in the 200 back. I think backstroke is the only 100 I can manage long course.

    Going to head to the gym today.


    SATURDAY, JUNE 30, 2012 EVENTS MAY NOT BE REPEATED ON SUNDAY
    1. 50 m. Freestyle ____________ 10. 200 m. Freestyle ____________
    2. 50 m. Backstroke ____________ 11. 200 m. Backstroke ____________
    3. 50 m. Breaststroke ____________ 12. 200 m. Breaststroke ____________
    4. 50 m. Butterfly ____________ 13. 200 m. Butterfly ____________
    5. 400 m. Indiv. Medley ____________ 14. 200 m. Indiv. Medley ____________
    6. 100 m. Freestyle ____________ 15. 800 m. Freestyle Relay XXXXXXXXX
    7. 100 m. Backstroke ____________ 16. 800 m. Freestyle ____________
    8. 100 m. Breaststroke ____________ 17. 1,500 m. Freestyle ____________
    9. 100 m. Butterfly ____________
    (Do not enter both events 16 and 17)

    SUNDAY, July 1, 2012
    18. 400 m. Freestyle No Deck Entry 27. 200 m. Indiv. Medley ____________
    19. 200 m. Butterfly ____________ 28. 100 m. Breaststroke ____________
    20. 400 m. Free Relay XXXXXXXXX 29. 50 m. Backstroke ____________
    21. 100 m. Backstroke ____________ 30. 100 m. Butterfly ____________
    22. 50 m. Freestyle ____________ 31. 200 m. Free Relay XXXXXXXXX
    23. 200 m. Breaststroke ____________ 32. 200 m. Freestyle ____________
    24. 200 m. Medley Relay XXXXXXXXX 33. 50 m. Breaststroke ____________
    25. 50 m. Butterfly ____________ 34. 200 m. Backstroke ____________
    26. 100 m. Freestyle ____________ 35. 400 m. Medl

    Updated May 20th, 2012 at 02:53 PM by The Fortress

    Categories
    Yoga
  6. Saturday, May 19, 2012 Day 2 Meet Results

    by , May 20th, 2012 at 12:12 AM (Fast Food Makes for Fast Swimming!)
    Event 10 Men 35-39 400 SC Meter Freestyle
    ================================================== =======================
    Name Age Team Seed Finals Points
    ================================================== =======================
    1 Simpson, Bo 35 AB Unattached 4:20.00 4:19.12 20
    r:+0.81 29.06 1:00.77 (31.71)
    1:32.79 (32.02) 2:05.57 (32.78)
    2:39.04 (33.47) 3:12.57 (33.53)
    3:45.94 (33.37) 4:19.12 (33.18)
    2 Adams, James 35 HMS 4:32.39 4:25.17 17
    r:+0.68 29.49 1:02.43 (32.94)
    1:35.55 (33.12) 2:09.54 (33.99)
    2:43.56 (34.02) 3:17.69 (34.13)
    3:51.85 (34.16) 4:25.17 (33.32)
    3 Anderson, Baerach 37 Edmonton Masters 4:28.24 4:27.70 16
    r:+0.85 29.86 1:02.94 (33.08)
    1:36.58 (33.64) 2:10.75 (34.17)
    2:44.75 (34.00) 3:18.95 (34.20)
    3:53.49 (34.54) 4:27.70 (34.21)
    4 Ferguson, David 39 Ubc Masters 4:29.50 4:27.74 15
    r:+0.83 29.54 1:02.63 (33.09)
    1:36.28 (33.65) 2:10.30 (34.02)
    2:44.59 (34.29) 3:19.44 (34.85)
    3:54.26 (34.82) 4:27.74 (33.48)
    5 Coote, Brian 38 Semiahmoo 4:33.50 4:31.29 14
    r:+0.86 30.50 1:04.09 (33.59)
    1:37.70 (33.61) 2:12.11 (34.41)
    2:46.41 (34.30) 3:21.71 (35.30)
    3:57.23 (35.52) 4:31.29 (34.06)

    I only copied the top 5 out of my age group, but it was one of the most contested age groups out there. I was flat out exstatic about my time. I dropped 7 seconds from my previous masters best, and held very consistent splits throughout the race, including winning my heat (2nd to last heat). As it turns out, Kirk Nelson and I split almost identical races, though we competed in different heats...weird.

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

    Almost 8 hours later (maybe more)...

    Death by 400 IM

    Event 22 Men 35-39 400 SC Meter IM
    ================================================== =======================
    Name Age Team Seed Finals Points
    ================================================== =======================
    1 Simpson, Bo 35 AB Unattached 4:50.00 4:52.63 20
    r:+0.79 30.19 1:05.12 (34.93)
    1:43.65 (38.53) 2:20.42 (36.77)
    3:01.95 (41.53) 3:45.01 (43.06)
    4:19.18 (34.17) 4:52.63 (33.45)
    2 Adams, James 35 HMS 5:03.64 5:05.33 17
    r:+0.69 30.46 1:06.06 (35.60)
    1:46.53 (40.47) 2:26.27 (39.74)
    3:10.60 (44.33) 3:55.89 (45.29)
    4:31.14 (35.25) 5:05.33 (34.19)
    3 Robinson, Dale 38 Ubc Masters 5:35.00 5:23.00 16
    r:+0.90 33.89 1:12.09 (38.20)
    1:57.50 (45.41) 2:41.40 (43.90)
    3:26.23 (44.83) 4:12.03 (45.80)
    4:49.18 (37.15) 5:23.00 (33.82)

    This one was just rough. I was exhausted before stepping on the blocks. Couldn't get revved up in the fly, floundered in the middle 200, and just tried to beat all the other fellow USMS members to the wall in the freestyle leg of the race.

    Kirk and I did finish up the day with a celebratory run down the waterslides though!!


    I'm ready for bed, and a good day of racing tomorrow. Stay tuned.
  7. my one day of distance training

    by , May 19th, 2012 at 06:12 PM (Mixing it up this year)
    While all my friends did the Charelston swim I did a nice somewhat easier set.....NOT. the water was about 85 degrees.

    200 free
    200 kick
    200 IM drill
    200 free w/snorkle
    8x25@:45 shooters w/ zoomers

    15x100 free w/paddles & bouy
    #1-5@1:35 (held 1:25's), #6-9@1:30 (held 1:20's), #10-12@1:25 (held 1:20's), #13-14@1:20 (held 1:18's), #15@1:15 (went 1:18)

    200 kick w/zoomers & board
    200 kick w/zoomers & snorkle no board
    100 EZ

    Total 3000 yards

    Went to get in the hot tub after but it was more like a warm bath. Not to good today.
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  8. Deload Week

    by , May 19th, 2012 at 12:52 PM (Elise's Fitness Fun)
    Boy, did I ever take it easy this week. Guess my muscles love me, but I wonder if I will ever get back into swimming shape. Didn't get a chance to get to the pool this week, but haven't given up on my mission to get back in shape.

    Got two sessions in as follows:

    1 mile walk to warm up.

    3 rounds of the following:
    10 push-ups
    10 pull-ups
    20 leg lifts in captain's chair (actually when I do this I alternate a bent leg lift -knee lift- with a straight-leg leg lift)

    Walked at least 1.3 miles each day.
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  9. Saturday, May 19 2012

    by , May 19th, 2012 at 11:57 AM (I swim, therefore I am)
    SCY @ Catalina Isle HOA community pool, bright sunshine early morning, air temp 76 and water temp was 81. Five minutes walk away, this pool is oval shaped measuring about 13 yards at the longest straight point to point available. All the flip turns drive me crazy, but it is a good last resort pool and reliable back up to get a swim in to an active day. There is also an exercise room with treadmills, bikes, and a variety of weight stack machines overlooking the pool area.

    *Warm Up*
    4(20 pushups, 10 pull ups, 20 squats, 10 chin ups)
    Moderate ballistic stretching with bands
    200 EZ Free

    *Set 1*
    1x5000 FR swim building by 500 (about 20 laps)

    *Warm Down*
    200 EZ
    Stretches with & without bands

    Comments
    Did not swim Friday (5-18-12) to provide my wife TLC as she had a double wisdom tooth extraction with an implant that morning.

    Did the early Sat AM swim at the HOA pool so I could be back at the house before everyone woke up and have her birthday surprise ready. My legs are alway a bit wobbly coming out of that pool swimming an hour or more.

    Updated May 19th, 2012 at 04:56 PM by fdtotten

    Categories
    Swim Workouts
  10. 05.19.12 - Saturday workout

    by , May 19th, 2012 at 10:07 AM (Pete's swim blog)
    Swam at the Hsv Nat w/ Dave, Dave, Sally and Bob. Gave blood yesterday so I was a couple strokes behind Dave.

    SCY

    300 - Kick every 3rd length
    300 - drill every 3rd length
    300 IM Easy

    3 x 200 (50 Free/100 Stroke - IM Order/50 Free)
    6 x 100 Kick - 1:45
    3 x 100 Free - 1:30 Negative split
    50 Easy

    3 x 300 (100 Free/100 Stroke - IM Order/100 Free)
    6 x Pull - 1:30
    3 x 100 Free - 1:30
    3 x 100 Free - 1:25
    3 x 100 Free - 1:15

    200 Cool down

    (5050 Total)
    Categories
    Swim Workouts
  11. End of week report

    by , May 19th, 2012 at 09:42 AM (Chowmi's Blog)
    I'm back!

    So, to recap my week:

    Mon - swam on my own. Made the main set into 3 x 100's instead of 4.

    100 strong 1:08
    50/10/50 1:08
    4 x 25's 5 secs 1:04

    That was not very fast. I can be at the 1:00 mark on 4 broken and my goal is to be right under.

    Wed - I missed evening sprint workout. It starts at 7:15 and that was just way too late. So I took the girls to Golden Corral instead. Total bummer they were not making cotton candy today. But they did put out a fresh batch of Texas Toast!!

    Thurs - SCM, noon workout, stroke day
    I was totally pooped out.
    Main set:
    4 x 25's on :30 stroke
    2 x 100 IMs on 2:00 fast
    repeat 3x each stroke except free
    I had to really work to keep 1:22's. In best IM shape, I can go 1:17 averages. This I attribute to being worn down as well as not doing a lot of stroke this past year.

    Friday - SCY, noon workout
    Main set:

    10 x 50 various - transition

    4 x 75 on 1:45 1st 25 fast

    10 x 50s various drill/swim

    4 x 75 on 1:45 1/3 fast; 2/4 easy 51, 50

    10 x 50 various pull

    4 x 75 on 1:45 1, 3, 4 fast; 2 easy 51, 50,
    50

    That was ok. I would like to get in the 48 range. A 50 puts me closer to 1:08, and if I want to swim under 1:05 for a 100 in practice, then I need to be less :17 or around 47,48.

    I went to Central Market and bought dinner for two which makes dinner for 4 of us! They had cotton candy at the check out so I bought 2 bags for $1.75, which is actually a great price. It costs $5.00 at Great Wolf Lodge and $2.50 at Justice (tween clothing store).

    Update on my birthday:
    I know I am getting a Bowflex Power Tower and a free weights set. I found the free weights in the closet under the stairs so I have been sneaking in and using them for
    P90X and then putting them back. tee hee!

    I haven't gained or lost any weight. I am definately stronger, and I felt so strong running on the street as we chased after a big turtle that I almost ran over in the car. It must have been at least 10 lbs! I am amazed how much pee it can hold in it's body, as we kept picking it up and it would pee. No surprise it was fully retracted in it's shell, and had big claws on it's feet and a big beak. Stupidly, I said, Hey! It's mouth is open! and stuck my finger in it to see if it would nibble. It took a big bite on my index finger, yikes!!! I spent the next 15 minutes doing google searches of "turtle bites". In conclusion, since I am already taking antibotics for something else, and I rinsed thoroughly, I think I will likely be ok.
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  12. Friday, May 18, 2012 Pre-Meet Splash around

    by , May 18th, 2012 at 08:21 PM (Fast Food Makes for Fast Swimming!)
    I decided I'd get up like a normal day this morning and get my shaving done with (since I'm staying in my coach's motorhome over the weekend and won't have access to shaving facilities).
    After than I headed over to Masters practice to say a last goodbye to everyone there, and then got on the road to Kelowna. B.C.
    I made it across the border crossing ok, though it was confusing trying to navigate through the various roadways/gates they had there. I tried not to look too obvious.

    I got here in time to be able to count for my two teammates from Wenatchee in the 1500, and then got two PB&J sandwiches for lunch (That Guy's special meal), then headed back in to count for KNelson's 1500. he did very well, but I'll leave his details private for him to tell.
    Everyone swam very well. 100IMs and 50 Backs are going right now. Sprint events...BAH!!!!

    I did get in for a good warmup swim in the pool.

    200 Free
    500 IM (100 Fly Drill, then 50 Fly EZ, 50 Fly strong)
    the rest of the IM was 50 EZ, 50 Strong, trying not to run others over (it's not my fault...I was doing backstroke!!)
    300 Freeish

    got out for 10 minutes, then

    6 x 50 @ 1:00ish
    • 50 Fly strong
    • 50 Free EZ
    • 50 Back strong w/ lots of SDKs
    • 50 Free EZ
    • 50 Breast strong
    • 50 Free EZ
    -----------------------
    1300 SCMeters

    I feel good and ready. Now I've got to go cheer on my teammates, and then get ready for "team bonding night" in the motorhome. Nothing better than 4 people ages 79, 71, 67, and 34 hanging out!!
  13. Thursday May 17 - PM Weights

    Dips
    Body weight (162 lb.) - 10 lb., 10 sets of 3

    Like with yesterday's chin-ups, the last couple of sets were really hard. I am definitely not ready to do these without assistance yet.

    Standing face pulls
    45 lb., 3 sets of 10
    50 lb., 3 sets of 10

    Skull crusher
    30 lb. EZ curl barbell, 3 sets of 10

    The scale said I weighted three pounds more than yesterday? I have been uncharacteristically hungry lately, but three pounds in a day seems unlikely.
  14. Solid, Friday, May 18

    by , May 18th, 2012 at 03:42 PM (The FAF AFAP Digest)
    Swim/SCY, mostly with Speedo:

    Warm up:

    600 various
    8 x 25 shooters
    6 x 25 burst + cruise
    50 EZ

    Speed Sets:

    6 x 50 AFAP @ whatever

    1 = double shooter w/MF
    -- 19 low
    -- Speedo filmed this for That Guy. But my computer refuses to download the invalid image. wth. I think Speedo will have to use his own phone when filming!
    -- I then watched Speedo lay down a 23 mid 50 free from a push after not swimming this week. Clearly, training in the pool is optional for him.
    200 EZ

    Edit: The MF vid downloaded on a second try. Here it is: http://www.youtube.com/watch?v=kvNrL...ature=youtu.be
    I also have a vid of Pete's 23 50 free:
    http://www.youtube.com/watch?v=uuvxx...ature=youtu.be


    2 = fly w/fins, 23 low to mid
    -- Speedo popped a 50 fly and went a 27 low. Another new event?
    175 EZ

    15 minute chat break w/Speedo and then he retired to hot tub, buoyed by his training is optional swim.

    25 EZ

    3 = breast, 28 mid
    -- meh, not getting any pop on the evil right now
    150 EZ

    4 = fly, 22.9-23.0 ()
    150 EZ

    5 = dolphin kick w/MF and board
    -- fin flew off my feet when turning
    -- must need superglue
    150 EZ

    6 = double shooter w/MF, 19 mid
    150 EZ

    10 x 50 w/parachute @ 1:30
    1-5 = 25 breast pull + 25 EZ back kick
    6-10 = 25 back shooter + 25 EZ back kick
    -- really wanted to do free w/paddles, but didn't want to chance it yet with the shoulder
    -- shoulder pain is the one thing that makes me uncharacteristically risk averse
    100 EZ

    Total: 2900

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

    Vastly better effort than yesterday! I hope that helps the doldrums pass. Stud and I were discussing earlier how HIT training can be mentally challenging and leave you wanting a break.

    Now for the interesting bits.

    1. I am training with a soon to be triathlete. Yes, Speedo needs a new project for the summer so is entering an xterra tri in June. I feel I can announce this on my blog since he is a blogger has been.

    2. Like Speedo, I am feeling in need of a summer project. I am uninspired by long course right now and it is ill-suited to my kick dominant swimming. But I feel the need to do something other than swim this summer and should have plenty of time to do so with my one meet in just 5 weeks. (Still no word on details for Ohio meet.) But what? Sadly, my now ridiculously floppy ankles don't take kindly to running. And after 3 major ankle sprains during my swimming years ...

    3. Speedo and I were entertained today (usually we're annoyed) by an 89 year old noodler. Typically, she scolds Speedo for splashing her cataract implants. But today she regaled us with her snacking habits which, if she didn't follow, she'd be "farked." Speedo agreed that she'd be "farked" and we were both impressed by an 89 year old lady cursing like a truck driver. Something to aspire to! Speedo and I also agreed we'd be "farked" if we attempted to race long course right now.

    4. I may go to yoga at 6:00 pm. Wondering if it will feel dreadful after months off ...

    Updated May 18th, 2012 at 10:18 PM by The Fortress

    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -05/21/12

    by , May 18th, 2012 at 02:25 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    2 X 200 3:30
    3 X 100 1:45
    2 X 300 5:15

    1 X 200 Kick
    1 X 100 swim

    4 X 50-25 sprint/25 easy- 1:15
    1 X 100 fast 2:30
    Three rounds

    1 x 100 easy swim

    10 X 50 kick 1:15
    odd:moderate even:fast

    1 X 300 free 5:00
    3 X 100 free-descend 1-3- 1:40
    Two rounds

    WARM DOWN: 4 X 50 easy 1:00

    4800M
    Categories
    Swim Workouts
  16. 05.18.12 - Friday workout

    by , May 18th, 2012 at 01:47 PM (Pete's swim blog)
    Swam w/ Dave. Another day of "almost fast enough". Ended with a 300 stroke on a 1:20 pace. I can't make that with any of my strokes but I came awfully close with IM. Maybe next time...

    SCY

    400 Warm up

    5 x 100 - 1:30 (2 x Free, 3 x IM... Did all of them IM)

    4 Times through:
    * 2 x 50 Hard Stroke - :45
    * 2 x 50 Easy Free - :45
    * 2 x 50 Hard Kick - 1:00
    * 2 x 50 Easy Kick - 1:00
    * 2 x 50 Hard Pull - :45
    * 2 x 50 Easy Pull - :45
    * 1 x 300 : 4:00 (Convert free to stroke w/ each
    iteration)
    * 50 Easy after round 2, 2:00 break after round 3
    Instead of stroke, I added 25 fly/bk/br each iteration. I made about a 4:03 on the 300 IM. Backstroke remains my biggest problem.

    200 Cool down

    (4750 Total)
    Categories
    Swim Workouts
  17. Lots of Breast! 5/18/12

    by , May 18th, 2012 at 11:05 AM (The Labours of SwimStud)
    You're either a breaststroker or you're not!


    Warm Up

    600 FR/BK by 50
    4 x 25 Shooters
    4 x 25 no breathers

    Pre Main I

    6 times through
    2 x 25 Drill :40
    1 x 50 BR 1:00 Moderate work drill focus into swim
    Drill as 1) Narrow Kick 2) Scull 3) Fulcurms 4) Hip-Thrust 5) Long Pull-outs 6) Bursts
    200 EZ FR

    Pre Main II
    4 x 75 25 Drill/50 Drill Focus Swim 1:30 Odds forearm squeeze Evens 2 Kick-1Pull
    200 EZ

    Main Set

    4times through
    4 x 50 Fast BR-100 EZ FR 4:00

    Rest 2-3 minutes, then:


    1 x 100 BR Fast. Broken for :15 at 50, :10 @ 75.
    I came in at 1:24 which is a 1:09 unbroken. This seems a good marker vs my PB 1:10.x
    300 EZ
    3100
    Not sure if I will lift today…ankle acts up after all the toe pointing in swimming…not too bad but maybe I’ll leave it be...or just do weights that don’t involve ankle motion.

    Another swimmer who coaches and is a decent swimmer mentioned I was muscling my stroke in BR. Said I should slow down a bit more on my out sweep and go a bit wider. I didn’t mind; I told her I was focusing on getting forearms together today but I’d think about it. I thought vogue was to a narrower stroke and without sounding pig-headed, my times are dropping with not going wide…what is the consensus? Check my vids from Nats (further down blog) if you want and let me know.

    Later she said I took 10 strokes for a 25 which was too many but I said well I am sprinting and I’m a little tired also pushing from the shallow end usually adds a stroke. I though 8-9 is good for a BR sprint.
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  18. Almost back in the swim of things! 05/18/12

    by , May 18th, 2012 at 10:01 AM (Workout Swimmer)
    Swam ATAC's workout today w/minimal difficulty. Was beside them, but did all their intervals. I may be ready to rejoin them in June after all!.

    600 back/free
    4 x 100 on 1:40
    500 kick (locomotive by 25's) w/zoomers of course!
    600 P (no paddles)
    4 x 100 on 1:40
    8 x 50 on 1:10 sprint, last 4 breast
    100 easy
    ATAC got out here (highschoolers!)
    500 breast/free
    500 P w/paddles (gingerly)
    300 various for cooldown
    TOTAL: 4300 LCM

    I'd do more yardage/meterage (whatever!) if I could just go faster!! (Is that a play for fins, I hear?) Limited to 90 min swims for now, cuz I gotta get to work, and if Terry (the ATAC coach) and my lanemates didn't yak so much, I might be able to do more! But then, I guess it wouldn't be as much fun, either.

    Geez, I really love writing in this blog & my GTD log. I'm so weird.
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  19. Friday 5/18/12

    Friday 5/18

    AM only LCM

    500 swim
    100 kick w/ fins

    8x150 @ 2:20 D1-4, 5-8
    100 EZ

    6x100 @ 2:30
    odd: AFAP FR (1:03, 1:02, 1:03)
    even: EZ

    4x50 @ 1:30
    odd: AFAP FL (31.1, 31.5)
    even: EZ
    4x25 @ :45
    odd: 0 breath FR
    even: EZ

    100 EZ

    Total: 2900

    Updated May 18th, 2012 at 09:42 AM by Calvin S

    Categories
    Swim Workouts
  20. needed a recovery day, but I don't think I recovered

    by , May 18th, 2012 at 07:34 AM (Mixing it up this year)
    My left elbow and shoulder were a little tweaky today and I can feel the trigger point in my mid left lat that is causing the shoulder problem. I need to make time to work it out today.

    200 free
    200 kick took forever as usual
    200 pull
    100 scull w/ snorkle

    Did the rest with fins to lighten the load on my left shoulder but then again I also chose to do fly for 3 of my choice swims:
    200 dolphin kick on back
    100 IM drill
    100 fly
    50 free made it in 5 breaths
    50 EZ

    200 flutter kick w/paddles as board
    100 DPS w/paddles free
    100 fly
    50 free made it in 4 breaths
    50 EZ

    200 dolphin kick on back ran over a MANatee at end
    100 IM dril
    100 fly
    50 free made in 4 breaths
    50 EZ

    200 flutter kick w/paddles as board
    100 DPS w/paddles free
    100 back
    50 under/over
    50 EZ

    Total 2700 meters
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