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  1. Technical Difficulties, Wed., May 9

    by , May 9th, 2012 at 04:37 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    4 x 50 fly drills
    6 x 25 shooters w/MF
    75 EZ

    Main Sets:

    MF Report:

    I made TWO attempts at the 225 MF today, both foiled. The first was ruined by the fin falling off my right foot about 85 yards in. See Speedo's vid of that: http://www.youtube.com/watch?v=InbX1...ature=youtu.be. However, as the clock shows, I was out in 22 high being very conservative with the UWs. I should have stopped at the wall and adjusted the fin in retrospect. My second attempt, the iPhone apparently went to sleep and Pete couldn't get it back on video from picture mode. He tried to stop me, but I thought he was trying to slow me down for James' sake. I was almost 140 in when I realized the video wasn't running. At that point, my legs were dead, especially with yesterday's deadlift fiesta, so I wasn't making another attempt.

    In full disclosure, I cruised a 2:06 last week, which Speedo can confirm. So I knew I would likely be faster today, especially starting with a 22 high. My splits last week were 52/1:00/14. Jimby had made reference to me having done a :52 in a 100 MF before. I'm not sure where he got that ... might have been from a couple years ago even. But I've laid down quite a few 19s in my AFAP 50s lately (did James know this?), so I'm sure I'm much faster now. I may try once again, but right now my 2:06 beats James' very fine 2:10. Power of the MF! I must say doing a 225 MF for time just kills a sprint workout. Couldn't do much after.

    Anyway, the workout:

    1 x 80 MF for time, fin fell off
    120 EZ

    1 x 140 for time, Pete finally got my attention and stopped me
    60 EZ
    hottub, 10 min

    100 EZ

    10 x 50 single arm fly @ 1:00
    50 EZ

    8 x 25 burst + cruise
    50 EZ

    2 x 50 w/stretch cordz, hold for :30
    -- These blasted me. After weeks of tapering, I'm not in the best condition.
    125 EZ

    Total: 2550

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

    Enough of this farting around with D work, time to get back to sprinting!

    Will try to stretch and do RC work later.

    My lack of motivation for LCM continues ... I leave Saturday am for another weekend away, this time outside Boston for the Eastern Sprints. So I probably won't swim over the weekend. Two weeks of kind of sketchy training.

    Updated May 9th, 2012 at 05:36 PM by The Fortress

    Categories
    Swim Workouts
  2. Wed May 9th, 2012

    by , May 9th, 2012 at 03:05 PM (Ande's Swimming Blog)
    Wed May 9th, 2012

    Today is my 25th anniversary,
    got married 5/9/87

    Whitney Coached LCM & scy
    6:30 - 8:00 dove 6:40ish
    swam with tyler & Mike
    beside chris, ned, david, jim, & James Fike

    Warm Up (LCM)
    went around 500

    Main Set (scy)

    100 IM
    100 fl
    075 bk
    050 br
    025 fr

    1:00 rest

    200 IM
    025 fl
    100 bk
    075 br
    050 fr

    1:00 rest

    300 IM
    050 fl
    025 bk
    100 br
    075 fr

    1:00 rest

    400 IM
    075 fl
    050 bk
    025 br
    100 fr

    20 x 50
    1 - 4, 8 -12, 17- 20 k
    5 -8, 13 - 16 flbk bkbr brfr fr

    8 x 75 on 1:30
    odds fast
    evens 25 with 3 breaths then 2, 1

    50 easy


    ~ ~ ~ ~ ~

    2012 Meets & Events

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


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  3. Wed May 9th, 2012

    by , May 9th, 2012 at 03:02 PM (Ande's Swimming Blog)
    Wed May 9th, 2012

    Today is my 25th anniversary,
    got married 5/9/87

    Whitney Coached LCM & scy
    6:30 - 8:00 dove 6:40ish
    swam with tyler & Mike
    beside chris, ned, david, jim, & James Fike

    Warm Up (LCM)
    went around 500

    Main Set (scy)

    100 IM
    100 fl
    075 bk
    050 br
    025 fr

    1:00 rest

    200 IM
    025 fl
    100 bk
    075 br
    050 fr

    1:00 rest

    300 IM
    050 fl
    025 bk
    100 br
    075 fr

    1:00 rest

    400 IM
    075 fl
    050 bk
    025 br
    100 fr

    20 x 50
    1 - 4, 8 -12, 17- 20 k
    5 -8, 13 - 16 flbk bkbr brfr fr

    8 x 75 on 1:30
    odds fast
    evens 25 with 3 breaths then 2, 1

    50 easy


    ~ ~ ~ ~ ~

    2012 Meets & Events

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


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  4. Wed May 9th, 2012

    by , May 9th, 2012 at 02:59 PM (Ande's Swimming Blog)
    Wed May 9th, 2012

    Today is my 25th anniversary,
    got married 5/9/87

    Whitney Coached LCM & scy
    6:30 - 8:00 dove 6:40ish
    swam with tyler & Mike
    beside chris, ned, david, jim, & James Fike

    Warm Up (LCM)
    went around 500

    Main Set (scy)

    100 IM
    100 fl
    075 bk
    050 br
    025 fr

    1:00 rest

    200 IM
    025 fl
    100 bk
    075 br
    050 fr

    1:00 rest

    300 IM
    050 fl
    025 bk
    100 br
    075 fr

    1:00 rest

    400 IM
    075 fl
    050 bk
    025 br
    100 fr

    20 x 50
    1 - 4, 8 -12, 17- 20 k
    5 -8, 13 - 16 flbk bkbr brfr fr

    8 x 75 on 1:30
    odds fast
    evens 25 with 3 breaths then 2, 1

    50 easy


    ~ ~ ~ ~ ~

    2012 Meets & Events

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


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  5. Tuesday May 8

    AM swim at home with Susan

    Did pwb's [ame="http://forums.usms.org/showthread.php?t=20657"]3 x 300 Test Set[/ame] from this week's High Volume Workouts - with a few minor variations. I was extremely stiff and my legs felt like lead in the warmup (probably because of the squats yesterday), so I could tell that the test set wasn't likely to go well. My legs really hurt on the first 300 so I used a pull buoy on the next two and managed to go slightly faster. I guess my base interval stays at 1:30.

    Warmup (1700 / 1700)
    1 x 200 easy free
    1 x 200 @ 3:30 200 IM kick/drill by 25
    4 x 100 @ 1:45, gentle descend free, just focus on warming up the body
    4 x 100 @ 1:45, kick, dolphin-flutter by 25s, descend (wimped out and used fins)
    6 x 50 @ 1:00, #1 & #6 are easy free, #2 to #5 are IM order, build each to fast
    4 x 25 @ :45, w fins, going 5-6-7-8 AFAP strokes off the wall
    1 x 100: easy

    Test Set (1200 / 2900)
    3 x 300 free @ 5:00 - hard but even/perfect split. Calculate "base" interval as average time per 100 + 10
    went 3:57, 3:56, 3:54 (yuck!)
    6 x 50 active recovery, 2 @ :50, 2 @ :55, 2 @ :60

    Wrap-Up (1000 / 3900)
    2 x
    * 4 x 100 @ 1:40, 1-3) kick dolphin/flutter by 25s w/board, 4) easy swim

    4 x 50 @ :20 sec rest hypoxic. normally I make these fairly easily, but today I had to take one breath on each.

    ** 3,900 **
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -05/10/12

    by , May 9th, 2012 at 01:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    1 X 150 2:45
    3 X 100 1:45
    1 X 250 4:15
    3 X 100 1:40

    1 X 200 kick 5:00
    1 X 150 kick 3:45
    5 x 50 kick 1:15
    1 x 100 swim

    2 X 100 IM 2:00
    4 X 50-1of each stroke- 1:15
    Two rounds, short break between rounds.

    1 X 400 6:40 6:20
    2 X 200 3:20 3:10
    two rounds. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    4600M
    Categories
    Swim Workouts
  7. Wed. 5/9/12

    by , May 9th, 2012 at 11:57 AM (The Labours of SwimStud)
    I wanted to run yesterday but I seem to be battling some sciatica/SI joint aggro right now. So yesterday I diminished and had a 15 minute cycle and a good stretch out. Which seemed to loosen it up. Woke up today and it's kinda back (no pun intended) but I went swimming, Problem is it seems to get worse while swimming I'm guessing from flip turns...I'm sure it's temporary but annoying nonetheless. I can only imagine the torque that got exerted on my spine, and hip carriage at Nats, such were the heroics of my accomplishments in Greensboro. Hmm maybe I need to find a masseuse too work out the kinks...
    Anyhow, here is what I ripped from Fort's list. 25Y pool.

    Warm up:

    800 EZ Free

    Main Sets:

    5 x 100 @ 1:50
    50 free + 50 back
    I suck at backstroke...truly...

    5 x 50 flutter kick w/board @ 1:20
    50 EZ
    Handled it OK

    5 x 100 @ 2:00
    50 breast + 50 free
    descend 1-4, smooth DPS 5
    you know I loved this set descended my 100s over all from 1:35 to 1:20. The BR portion I roughly went, 55, 50, 45, 40. I felt good with those.

    5 x 50 dolpin kick w/board @ 1:30
    25 fast + 25 EZ
    50 EZ
    Another swimmer lent me a fancy kickboard (foamy odd looking thing) to work with. Much easier for Fly kick with a board that doesn't prop up your torso.

    5 x 100 @ 2:30/3:00
    50 fast @ 90% + 50 EZ
    went 35ish on all fasts...controlled stroke.

    5 x 50 dolphin kick on back w/fins @ 1:00
    25 shooter + 25 EZ
    No problems with this.

    100 EZ

    Total: 3300
    Categories
    Uncategorized
  8. 05.09.12 - Wednesday workout

    by , May 9th, 2012 at 10:13 AM (Pete's swim blog)
    Swam w/ Dave. Felt pretty good today. Lots of kick. Tried to mix it up some and not rely on my br kick crutch to make all the intervals.

    SCY

    400 Warm up

    6 Times through:
    * 200 IM - 3:00 (Less that 2:45, substitute 50 stroke for 50 kick)
    * Ended up going 0, 50, 100, 150, 100, 150 kick. Made 2:43 on the last kick.
    * 6 x 25 - :40 choice stroke
    4 x 100 IM - 1:45 (0/25/50/75 IM kick)
    1:00 Break
    8 x 100 - 1:45 (25/50/75/100/75/50/25/0 IM Kick, last 100 sprint - 1:03)
    50 Easy

    100 Timed Kick (Br-1:26)

    200 Cool down

    (4050 total)
    Categories
    Swim Workouts
  9. pleasant surprise the manatees stayed away!

    by , May 9th, 2012 at 08:32 AM (Mixing it up this year)
    It was Kathy and me no one else. Yeah!!!!!

    I work so hard on my kick set my legs started to itch. That is always a good sign of hard leg work for me. Maybe I can get rid of the thunder thighs.

    500 free
    500 free kick w/fins moderate pace
    5x100@2:00 free 35m EZ/30m fast/35m EZ fast was from 15meter mark to 15meter mark including the turn held 1:40's
    10x50@1:30 free kick w/snorkle 15m kick streamline/20m swim keep up kick tempo/15m kick streamline i started out at about 1:20 for these but ended up hold 1:05's at the end legs itchy here
    500 free w/paddles & bouy

    Total 3000 meters
    Categories
    Uncategorized
  10. Halfway thru P90X!

    by , May 8th, 2012 at 11:34 PM (Chowmi's Blog)
    Well, I am still going strong!!!

    I am halfway thru Week #7 of the 13 week total. This is the 3rd and last week of Phase 2, then the "recovery week" #8. (Plus photo!)

    I think the key is proper modification. This is really hard because most people I have talked to say they started it and couldn't finish and/or got injured. There isn't a coach standing next to you telling you what and how to modify, and a lot of people say they get so competitive they try to keep up with Tony & crew. Plus you have to modify in relation to the fact that you are also swimming. The videos don't account for the fact that you are swimming - training - and that a lot of effort is duplicated, so you are going to really hurt yourself by all the double dipping if you don't eliminate/modify those bits. The last thing is not to think of it as a do-or-die in 90 days. If you think of this as a first round sampler, leaving room for heavier weights, more reps, higher/farther leaps, deeper lunges, etc, then you will probably decrease your chances of getting injured. You have all the time in the world, so think of the program and an indefinate and customizable repeat after the first 90 days! Remember, these guys would look completely foolish doing your job, so it is the same thing when you pop in the DVD and try to keep up with them. They were selected because they are super duper good at it, and have rehearsed the sequences for the video not unlike any other type of performance. You aren't going to get on stage and play Hamlet on the first round, so build up to it!

    +++++++++++++++++++++++
    I am happy to report that I can now bicycle backwards for the full 25 count. I could do cross leg instead of full legs out on the cross over sit uppy things, but that was on my strongest day, and I have only done it once. And I can do all 25 sissor kicks (yes, I wait for the number!). The key is to squeeze your butt and use the raised leg as the balancing end, and the down leg (1 inch off the floor, butt squeezed!) as the elongating move.

    ++++++++++++++++++++++++++++
    I skipped the swim meet on Sunday! I was not well over the weekend, so I bagged my cameo 50 free. I mentally calculated I had a low 28 in me, and then decided the recover period AFTER the race would cost me too much of my P90X consistency.

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

    Here is my workout on Monday!
    SCM, Baylor Fitness Center
    Billy G coached

    Here is Billy's commentary on his 1500 LCM fly: He did it the summer of/after 1980 Trials. Since he was in great shape, and trained with a distance donkey team, he decided to try it. His time was 19 something. He made it completely fly legal. The official, who is always really bored in the D-events, had nothing better to do so he walked with Billy the entire way, just to see if he was fly-legal. Billy's time was a big bell curve. Once he got to about 700-800, he was really disgusted. But he decided to just do another 100, another 100, until he got to 1200 and at that point he knew he could finish, and he started getting faster. His last 100 was not as fast as his first, but again, he bell curved his splits.

    ++++++++++++++++++
    200 swim/200 kick/200 pull

    6 x 75 kick on 1:30
    50 smooth/25 strong

    8 x 125's pull
    4 on 2:00 (yes, I actually used a pull buoy)
    4 on 1:45 (no equipment, swam these)

    10 x 100's swim
    4 on 1:35 descend
    1 on 2:00
    repeat

    I gave it a big decend and went 1:11 and 1:10 on the #4's. Solid and strong, i'd say about 92.5% effort.

    The End

    ++++++++++++++++++++++++++++++++
    Categories
    Uncategorized
  11. Tuesday, May 8, 2012 5:00am & 5:00pm

    by , May 8th, 2012 at 11:20 PM (Fast Food Makes for Fast Swimming!)
    This morning I was tired and sluggish. Not sure what time I actually got to sleep last night but it was after midnight. Just did a stretch out swim.

    A.M. Workout

    300 Free
    200 IM
    300 Free Pull

    Lanemate decided the workout today, I just followed along with no big hurry.
    1 x 400 Free @ 6:00
    2 x 200 Free @ 3:15
    4 x 100 Free @ 1:45

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

    ==============================

    P.M. Workout:

    Got this main set idea from Ande's blog today. It was originally a lot longer than I did, but I'm also on a limited timeframe, and swimmming it solo, I wasn't sure how long I'd be able to force myself to keep going!

    Warmup:

    5 x 100 Free @ 1:30
    5 x 100 Free Pull @ 1:20

    Main Set:


    4 Rounds of:
    • 5 x 50 into
    • 5 x 25 into
    • 1 x 25 EZ
    • 1:00 rest
    1. 50s Fly/Back by 25s @ :45 <> 25s Back @ :22.5
    2. 50s Fly/Breast @ :45 <> 25s Breast @ :25
    3. 50s Fly/Free @ :40 <> 25s Free @ :20
    4. 50s Fly/Fly @ :45 <> 25s Fly @ :25
    This set was a lot harder in the pool than it looked on paper. Wanted to use Ande's intervals :40s/:20s but couldn't make myself do it.
    On the 4th set, I ranged between :32 and :35s on the 50s Fly. Tough to keep going, definitely a mind game at that point.


    300 EZ Swim

    8 x 25 Dolphin Kick on back w/ Speedo Biofuse fins @ :30

    100 EZ

    ---------------------
    3200 Yards

    5200 Yards for the day
  12. Tuesday 5/8/12

    Tuesday 5/8

    PM only LCM + (brutal) Crossfit

    Swim:

    Straight out of PWB's HVT for the week of May 7th.

    800 swim @ 12:00
    1x200 IM @ 3:20 cruise
    600 swim @ 9:00
    2x200 IM @ 3:20 D1-2
    400 swim @ 6:00
    3x200 IM @ 3:20 D1-3

    (at this point I was running out of time because the young kids were getting in for club practice. I axed the last 200 swim/4x200 IM and did: )

    500 kick cruise w/ fins and board (to warm the legs up for Crossfit, which I am glad I did!)

    Total: 3500

    Crossfit:

    3x
    800 meter run
    20 overhead ball slams (20 lb ball)
    20 kettle bell swings (30 lb kettle bell)
    8 pull ups
    Categories
    Swim Workouts
  13. Tuesday 05/08/12

    by , May 8th, 2012 at 06:46 PM (Workout Swimmer)
    300 warmup (100 Fr, 25 back/25 breast)
    16 x 50 on :50 & 1:00 (4 SKPSt)
    The next set had to be modified. The "group" (defined loosely, as only 3 out of the 15 or so of us were able to do it as it was originally called) Anyway it was originally 10 x 250 free, starting at the 3:30 & dropping the interval by 10 seconds every other 250, finishing with 2 x 250 on the 2:50. Ho ho.



    What I did was:

    250 Free
    (Then I got out to get some goggles that did not leak)
    2 x 225 on 3:20; 50 ez
    2 x 225 on 3:20; 50 ez
    2 x 225 on 3:00; 50 ez
    4 x 100 on 1:20 & 1:25; 100 ez
    Warm-down 300 breast/free by 50's

    Total: 3700 SCY

    Could not get my mojo going today for speed. I suppose it is still part of the comback train & hasn't quite "come back" yet.
    Categories
    Uncategorized
  14. Tue May 8th, 2012

    by , May 8th, 2012 at 06:32 PM (Ande's Swimming Blog)
    Tue May 8th, 2012

    Whitney Coached LCM & scy
    6:30 - 8:00 dove in on time
    swam with Tyler Mike & Jim
    beside Chris Ned, Larry & James

    Warm Up (LCM)
    400 fr 100 k 300 fr 200 200

    Main Set SCY
    moved to diving well, it was warm

    4 rounds of
    11 x 50 on 40 right into
    11 x 25 on 20
    25 easy
    1:00 break before next round

    rounds:
    1) 50's 25fl/25bk on 40, 25's bk on 20
    2) 50's 25fl/25br on 40, 25's br on 25
    3) 50's 25fl/25fr on 40, 25's fr on 20
    4) 50's 25fl/25fl on 40, 25's fl on 20

    100 easy

    14 x 25
    odds easy on 40
    evens SDK easy speed on 20

    ~ ~ ~ ~ ~

    2012 Meets & Events

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


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  15. Tuesday, May 8

    by , May 8th, 2012 at 04:50 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises, 10-15 min

    Deadlift:
    warm ups
    95 x 1 x 1 5
    115 x 1 x 5
    125 x 2 x 5
    135 x 5 x 4

    altitude drops, 4 x 5

    power wheel roll outs, 3 x 25


    Swim/SCY/Solo:

    600 various
    12 x 25 shooters w/MF
    5 x 50 fly drill
    5 x 50 breast drill
    100 EZ

    Total: 1500

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


    I channeled Jazz Feet today at the gym. I even limited myself to a single ab exercise! My neck and shoulder were too swollen and sore from the PRP yesterday to do any upper body work anyway. I just did a recovery swim afterward. Couldn't do much in the pool either

    Since James was so kind as to post his video, I timed it with my iPhone. 2:10 is a super impressive practice time from a push. Kudos to James. Hopefully, my body will be ready to go tomorrow. Here's what Jimby had to say about James' time:

    "That's going to be hard to beat. You need to swim 14.444 secs per 25, or just under 29 per 50, to stay up at this pace for 225 yards. I know you have swum 52 sec 100s with your monofin, and the "formula" for the 200 is to take you 100 time, double it, and add 8 seconds in you're a great middle distance swimmer. This would mean that theoretically you should be able to monofin your way to a 1:42 200. One more length at this pace would be 14 seconds, for an overall 225 time of 1:56. A comfortable smashing of James. However, we also suspect you are not a great middle distance swimmer, plus the formula above applies to people who can breathe. How fast are you kicking backstroke on the surface, breathing as you go? Do NOT swim this in the Pete von "Locked up" Loewe fashion! I think you'd be better off doing the first 7 lengths as a moderate warm up, then try for a fast last 100! And if, god forbid, you do happen to lose "on paper," I will help you use the Finnish formula in a way that will convince virtually ANY reasonable minded person that you did, in fact, win by a lot."

    Updated May 8th, 2012 at 05:30 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  16. 3 days, 3 lakes, and more

    I’m back home today after my little Arizona adventure. I wrote briefly about my swims in Saguaro and Canyon Lakes on Friday and Saturday—they were both dam-to-dam swims, and turned out to be maybe 9 miles each. By late Saturday afternoon, after a wonderful lunch with Kent and the SCAR series gang, I was feeling pretty tired and arm-weary, and was beginning to doubt if I had another swim in me. But a brief nap followed by a delicious and engaging dinner with my wonderful hosts revived me. A trip to the local gourmet ice-cream parlor afterwards ensured that I was fully re-calorized for the next day’s adventures, and I fell asleep early with visions of a third lake swim the following day dancing in my head.

    Sunday was another early start—local swimmer Brad kindly picked us up for the 2-hour drive to Roosevelt Lake at 4:20 am. We learned a lot about the water system and local ecology as we drove out—this is definitely a fascinating area. I thought going into this that the three days of swimming might all blur together, but the three lakes we swam in were so different that that didn’t happen. Unlike the previous two lakes—Saguaro with its flowering desert vegetation on the rocky banks, Canyon with its sheer canyon walls on either side—Roosevelt was more open. The land around it was fairly flat, with some mountains and cliffs visible in the distance. Because it was so exposed to the sun, with many shallow areas (we swam over some swampy treelike vegetation that looked like it was periodically exposed when the lake level was lower), this was the warmest of the three lakes.

    This swim was part of a 6-lake series of 10-mile swims organized by Gia Kolack. We swam a ten-mile out-and-back course that took us by the dam that separates Roosevelt from Apache Lake. It was a lovely day, with a few clouds in the blue sky, and I felt very content as I swam along beside my ever-cheerful paddler, Andrew. There was minimal boat traffic, and I enjoyed just settling into a pace and listening to my armstrokes as I swam along. The other four swimmers quickly got ahead of me, and I just settled into my own rhythm and thought about how wonderful it was to be out doing what I love on such a pretty day.

    The only glitch with this day’s swim is that when giving feeding instructions to the kayaker I forgot to ask if he had a watch to time the planned 30-minute feeds. Turned out neither of us did, so instead of 30-minute feedings I just stopped whenever I felt hungry or thirsty. That worked pretty well—at one point I started cramping a little in my right forearm, but that went away after I stopped and drank some water, and otherwise I felt I had sufficient energy during the swim. But I will stick to the 30-minute schedule in the future (and make sure there’s some way timing them!), because I realized I’m reluctant to stop even when I start getting a little thirsty/hungry—I had to keep reminding myself it was important, and that I would probably regret it later if I didn’t take in fluids regularly. Also, I think the fewer decisions I have to make while I’m swimming, the better I like it.

    My blissy “I can’t imagine anything better that this!” mood lasted for about the first 8 miles—during the last two I started feeling some muscle fatigue and was eager to get to the finish. Still, there was never any point where I wasn’t enjoying the experience, and since it was the last day I was especially keen on savoring and taking in everything. Finally I did finish, and Andrew and I arrived back at the boat and climbed gratefully on board, where a bounty of baked goods and other treats awaited us.

    So ended the third and last day of lake swimming, but I wasn’t quite done with my Arizona aquatic adventure. On Monday morning Dave, Clare, and I drove over to Skyline for a Paul Smith workout! I finally got to meet Paul, who was friendly and gracious as could be. I also got to see aztimm—in fact, I swam in the lane next to him, and he schooled me on the small portion of the workout I even attempted. Here’s what I did:

    200 lcm warmup

    8 x 50 drill/swim @ :15 rest, various strokes and drills

    100 kick

    1 x 100 IM

    Then I moved over to the other side of the bulkhead and did about 150 yards of more sculling and stretching before rejoining the main group for the rest of workout.

    200 pull

    4 x 200 @ 3:15 [I made (barely) 1, 2, and 4, but flipped mid-pool on the third one to catch back up to Tim, and to demonstrate to him what proper cheating during a set looks like. ]

    400 IM

    100 warmdown

    I had thought that going to practice after all the weekend’s swimming—28 miles in 3 days, for goodness sake—was overkill, but it turned out to be a good idea. I felt much better afterwards, and the IM and sculling felt especially great. The only thing that didn’t feel good was freestyle—I felt as low in the water as I ever had, and could really feel the fatigue in my arms and lats.

    After workout I got to have breakfast with Kent, Tim, Dave, and Clare, then we chilled out a bit before heading back east that afternoon. What a great trip! Today I feel surprisingly good—I have some muscle soreness (deltoids, lats, triceps, forearms, quads), and the sinews in my wrists and elbows feel a little overstretched, as if I’d been carrying heavy luggage (maybe partly from carrying heavy luggage). But my shoulder joints and neck and back feel fine, and those are the body parts I was most concerned with.

    From a training point of view, these swims were very helpful, and gave me a sense of where I’m at now and what I need to work on. I wasn’t having my best swimming days ever—I think I got a little too fatigued the week before I headed out west, and by the time I realized my body needed more rest it was too little too late. In the end, it’s good to realize that I could manage these swims even when everything hadn’t gone perfectly in my preparations—I learned something about my capabilities and about how I need to manage my preparation for future long swims.

    And there were so many other highlights to the weekend: meeting Patrick and his wonderful family, seeing the desert for the first time, getting to be part of the whole bold adventure of testing these lake swims, spending some time with Clare and Dave and getting to know them better, finding out that I can run into a dead fish without dying from cooties (apparently I head-butted one on Friday’s swim, and didn’t even know about it until my kayaker told me over lunch!), enjoying Bella’s wonderful meals and Phoenix’s great restaurants (and ice cream parlors), and most of all being welcomed so graciously and completely by the Arizona masters swimming community. Swimmers really are some of the greatest people on the planet!
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  17. Sarasota Y Sharks Masters 5:30 AM Workout -05/09/12

    by , May 8th, 2012 at 02:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 250 4:15
    4 X 150 2:30
    4 X 100 1:30

    1 X 200 kick

    2 X 50 moderate 1:00
    2 x 50 fast 1:15
    2 X 100 moderate 2:00
    2 X 100 fast 2:15
    two rounds, choice. Break between rounds.

    1 X 100 kick 2:15
    6 X 50 kick 1:00

    LCM

    8 X 150 2:20
    Swim or pull

    WARM DOWN: 4 X 50 easy 1:00

    4500 Y/M
    Categories
    Swim Workouts
  18. Weights and Walking

    by , May 8th, 2012 at 12:59 PM (Elise's Fitness Fun)
    Saturday, May 5
    Hit the weights.

    5 minute warm-up on gauntlet
    Bench press: bar x 5, 65 x 5 2 sets of 95 x 8
    Lat pulldown: 110 x 5, 2 sets of 130 x 8

    Overhead press with dumbbells; 2 sets of 12 x 10

    Hammer curls: 2 sets of 12 x 10

    Squats: 3 sets of 65 x 15

    Hip adduction: 2 sets of 130 x 8

    Hip abduction: 2 sets of 130 x 8

    Seat toe raises: 2 sets of 70 x 8

    Captain's Chair Leg Lifts: 3 sets of 20

    Wanted to run later that day, but legs were tired. I guess from squats. I don't thing running and squats go too well together anyway. Legs were sore for a few days, so I have been doing walks each day. On Saturday, Sunday, and MOnday, walked 1.5 miles at a pretty brisk pace. I have a hard time considering walking as real exercise, but I guess it counts for something.
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  19. It's a Happy FLOG! (finally)

    by , May 8th, 2012 at 12:54 PM (Year Three: The Road Back)
    Woo-Hoo!

    Enough said? Well... maybe not. But, for the first time since having shoulder surgery (and cutting my Go the Distance goal in half - to 250 miles), my FLOG IS HAPPY! (My shoulders were another story during warm-ups - tight & tense - so today became more of a kicking day than a swimming day.) That being said, I'm still very happy with myself and my legs are still sore from today's workout. Here's what I did:

    300 Warm-Up
    4 x 200 Kick w/ fins on 3:30
    4 x 50 Free Fast (w/o fins on 1:30 - did :47, :47, :45, :43)
    4 x 350 Kick (w/ fins - odd: flutter w/ board, even: dolphin w/ board)
    2 x 175 Free (w/o fins)
    150 Cool-Down
    Total Meters - 3200

    I am actually starting to feel stronger when I swim freestyle in the water - like my pull is actually doing something for both arms. Again, woo hoo! What I really need to work on now is endurance. I'm just not able to go very far with what feels like a good pull yet. My shoulder gets tired and sore very quickly. I guess that will come with time too. The truth is that only a few short months ago, I was in an immobilizer sling - feeling a strong pull for even a few lengths is still a good thing!

    It's back to the pool again tonight to coach the 10 and Under's. I'm am having such a blast coaching the club kids that I wish I had discovered coaching sooner. Oh well, better late than never, eh?

    Enjoy your swims today!
    Categories
    Swim Workouts
  20. Tuesday, 5/8/12

    by , May 8th, 2012 at 12:25 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    I did the Workout #2, Quality Aerobic from Leslie's HIT Week 19 (with some modifications). It was a killer!

    Warm up:
    800 mixer
    Did: 300 swim - 200 kick - 200 IM drill - 100 pull

    Main Sets:
    4 x 100 @ 2:00: - 50 free / 50 back
    - descended these 1:25->1:19

    4 x 50 flutter kick w/board and snorkel @ 1:10
    - ave 54
    50 EZ

    4 x 100 @ 2:00, with fins: - 25 fly / 50 free / 25 fly
    descend 1-3, smooth DPS 4
    - kept these under 1:18 (except for last one) but didn't descend

    4 x 50 dolphin kick w/board & fins @ 1:00
    25 fast + 25 EZ
    - ave 43-44 on these
    50 EZ

    4 x 100 @ 2:30: - 50 fast @ 90% + 50 EZ
    - swam free, 1st 50 at 32-33 on all

    4 x 50 dolphin kick on back w/fins @ 1:00
    25 shooter + 25 EZ
    - ave 43-44 on these

    Warm down 250 ez
    - swam as 100-75-50-25 w/10sr at each stop

    Total: 3000

    Updated May 8th, 2012 at 01:18 PM by poolraat

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