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  1. Sunday June 17th - Swim

    At home with Susan.

    Warm-up (1600)
    2 x
    * 4 x 100 free @ 1:50, 1:40 by set
    * 4 X 50 drill, IM order
    * 4 X 50 kick, IM order

    Set I (2400 set / 4000 total)
    2 x
    * 400 pull on 6:00 (went 5:10, 4:52)
    * 3 x 200 free on 2:55
    * 4 x 50s stroke on :55

    Wrap-up (200 set / 4200 total)
    200 easy

    ** 4200 **

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

    I stayed up until 1:30 this morning watching a silly show with my daughter, so I wasn't pleased when I didn't go back to sleep after my wife's alarm went off at 6:30. Susan and I had already planned to swim at 9:00, so I dragged myself out of the house and swam but I was never able to get into this workout .
    Categories
    Swim Workouts
  2. Saturday June 16th - Swim

    At home with Susan and Richard.

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

    Set I (2300 set / 3500 total)
    4 x 25 @ :30 free drill
    4 x 100 @ 1:35 DPS free, work turns and streamline
    4 x 25 @ :30 stroke drill
    4 x 75 @ 1:15 drop-out IM
    4 x 25 @ :45 no-breather
    4 x 50 @ 1:00 kick, 25 fast + 25 easy

    500 pull with buoy and paddles
    2 x 100 @ 1:30
    2 x 100 @ 1:25
    2 x 100 @ 1:20

    Wrap-up (500 set / 4000 total)
    6 x 50 hypoxic @ :30 sec rest
    200 easy

    ** 4000 yards **


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

    It was a beautiful, sunny Saturday morning and the pool was surprisingly full. People kept stopping by to chat, so this workout took forever. I originally planned for the "4 x ..." pieces to repeat twice, but it was getting late so we bagged that and improvised the 500 and 100s.
    Categories
    Swim Workouts
  3. Sunday, June 17

    by , June 17th, 2012 at 10:36 PM (The FAF AFAP Digest)
    Gym:

    RC exercises, 25 min

    -- Skipped these for 2 days and my shoulder could feel it. Grr.

    Stretching/Yoga, 35 min


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

    That was it. That was absolutely all I could squeeze in this action packed weekend. Don't feel rested though, the opposite actually from lack of sleep. The weekend was all about Lil Fort (track champs and soccer tournament) and Mr. Fort (father's day). Lil Fort ran 2 PRs, grabbed a gold medal in the 3000 and qualified for Nationals in late July. She has a lot of endurance for someone who doesn't really train. I guess that's the way it should be at her age.

    No rest for the weary. Our 6 week summer league season starts in earnest tomorrow with our first meet. However, it will be a quieter week around the house with Teen Fort shipped off to rowing camp in Boston.
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  4. Rowing workout

    Today I did a rowing workout at the Y with Mr. Addict. It was my first row since before the Arizona lake swims back in early May, and my goal was to get in some decent work while easing myself back into erging. I chose a 1/2/3/4/3/2/1 pyramid (numbers are minutes of hard rowing), with 2 minutes of rest/easy rowing between each piece, with the goal of starting out relatively easy and descending my pace throughout the entire set. Here’s how it turned out:

    10-minute warmup (easy rowing, drills, 3 x power 10s (ie 10-strokes-of-harder rowing) at increasing stroke rates)

    Stretch + input workout in monitor

    1:00 hard row [maintained 2:33/500m pace, 28 spm]
    2:00 active rest
    2:00 hard row [2:25.9 avg, 26 spm]
    2:00 active rest
    3:00 hard row [2:19.9 avg, 27 spm]
    2:00 active rest
    4:00 hard row [2:16.9 avg, 27 spm]
    2:00 active rest
    3:00 hard row [2:13.7 avg., 27 spm]
    2:00 active rest
    2:00 hard row [2:09.3 avg., 29 spm]
    2:00 active rest
    1:00 hard row [2:00.9 avg, 29 spm]
    2:00 active rest

    One thing I like about rowing workouts is that it’s easy to do them with others even when abilities are pretty far apart. Mr. Addict and I were able to sit side by side on the rowing machines, and stroke in synch with each other for the entire workout, even though he’s a much stronger rower than I am. We also approached the workout very differently, even though we were doing the same work and rest intervals. He chose to keep his speed for each piece relatively even, with the goal making the on-the-way-down pieces slightly faster than their earlier counterparts, all while keeping them all under 1:54. (He managed the latter, but just barely missed on the former, going 1:49.8, 1:53.4, 1:53.6, 1:53.9, 1:53.7, 1:52.7, 1:49.0). I felt like a bit of a slacker in comparison! But I achieved what I wanted to today, and am happy to get the rowing reestablished as part of my workout routine.

    Afterwards I did some light weights and stretching. Now off to enjoy the rest of a beautiful summer afternoon in the city!
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  5. Early weekend workouts

    by , June 17th, 2012 at 02:04 PM (Elise's Fitness Fun)
    Got my run in on Friday evening. Did 3 miles straight running at a 9:16 per mile pace. Followed run with a 15 minute walk.

    Saturday morning, got up early and did a swim at the club pool before it opened. Workout was as follows:

    300 free
    200 dolphin kick with board

    300 back
    200 breast kick with board

    300 free
    200 dolphin kick with board

    3 x 100 fly - 3 rt/3 lt/3 full
    200 breast kick with board

    2000 SCM
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  6. Happy beach swim

    I had a beautiful swim at the beach today—I did a 5K loop in some nice rolling swells. The water was very clear, and the sky brilliant blue and spotted with clouds. It was a perfect beach day, with moderate crowds out enjoying the sunny mid-70s day. It’s nice to swim by and see all the umbrellas dotting the sand--such a change from the deserted beach of the off-season.

    After my loop I got out a bit, chatted and drank some juice, then hopped back in for an additional little swim to the white building and back. Afterwards I floated in the water and looked up at the clouds for a while before getting out. It was very blissy.

    I have a busy few weeks coming up. My next swim, on June 26, is the 2nd stage of the 8 Bridges Hudson River Swim, 19.8 miles from the Kingston-Rhinecliff Bridge to the Mid-Hudson Bridge in Poughkeepsie. It’s a meandering, bucolic stretch of the river, and with the current assist I expect it to take around 6˝ to 7 hours. A week and a half later, on July 7, I’ll be doing the 10-mile Kingdom Swim in Lake Memphremagog, in northern Vermont. Both swims should be fun experiences in gorgeous settings; they will also be excellent chances to practice feedings for my final swim of the summer, a 20-mile Plymouth-to-Provincetown attempt in late August.

    In addition to my own upcoming swims, I’ll be crewing for MIMS for my friend John this coming Saturday, and volunteering for stages 4 and 7 of 8 Bridges. That will make for a lot of time in and on the water over the next 3 weeks! Should be some fun and busy days.

    Today’s trip to the beach was my first swimming since last weekend. I had been going through a rough patch with my training, feeling slow and frustrated in the pool, so I took advantage of a trip to Alabama this past week to take a mini-vacation from the water. I’m hoping the little break will help re-set my body and my expectations, and help get my ratio of fun-to-frustration back to its usual happy levels. So far it seems to have worked—I felt good at the beach today, and was just able to enjoy the experience of stroking along steadily on such a beautiful day. Looking forward to doing a lot more of that over the next few weeks!
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  7. Saturday June 15 - Long Course Swim

    Swam at the Huntsville Natatorium with Peter and Dave and the Huntsville swimmers (Mary, Sally, Brandon, and Bob). i am still getting used to long course - this is only the seventh or eighth time I have ever swam meters.

    Didn't swim Thursday or Friday (got up Friday and got dressed to swim then went back to bed - still tired). Felt better today so maybe I'm recovering. Still I didn't really push anything hard.

    Brook, the coach, always mixes up sets.

    200 free
    300 kick
    2x100 free
    200 -free 1st and last 50, back in the middle
    300 free
    400 - free with back in the middle
    4x100 free pull
    4x50 Free 1&4, back 2&3
    200 free
    100 kick
    300 back in the middle
    200 free
    200 free pull
    4x100 pull alternating back/free
    2x100 free
    4x100 pull alt. free/back
    100 free

    4300 meters
    80 minutes
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  8. 06.16.12 - Saturday workout

    by , June 16th, 2012 at 09:47 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Brandon and Mary next to Sally, Bob and Bob at the HSV Nat. Long course setup today.

    LCM

    800 IM Easy warm up

    50 Free
    100 IM (change strokes at midpoint in pool)
    150 Free
    200 IM
    4 x 100 Kick

    100 Free
    200 IM
    300 Free
    400 IM
    4 x 100 Pull

    4 x 50 IM Order
    200 Free easy
    200 Kick
    4 x 50 Reverse IM Order
    200 Free easy
    200 Pull

    200 Cool down

    (4500m Total)
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  9. Friday 6/15/12

    Friday 6/15

    AM only LCM

    600 swim
    400 pull w/ buoy

    8x50 @ 1:10 kick on side (first kicking I have done since my injury)

    3x200 @ 3:00 opposite fin + opposite paddle

    Total: 2000
    Categories
    Swim Workouts
  10. Friday, June 15, 2012 5:45pm

    by , June 15th, 2012 at 11:36 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    5 x 100 Free @ 1:30 (cruised 1:09-1:10s)
    5 x 100 Free Pull @ 1:20 (picked it up 1:05-1:06s)

    Main Set:

    10 x 100 IM
    • 4 @ 1:30
    • 3 @ 1:25
    • 2 @ 1:20 (about 2-3 seconds rest)
    • 1 @ under 1:15 (went 1:16)
    100 EZ

    James' Fly Set + a little more:
    2 Rounds of:
    • 75 (25 Fly, 50 Free) @ 1:00
    • 75 (50 Fly, 25 Free) @ 1:10
    • 75 Fly @ 1:20 (:54/:55)
    • 75 Free EZ @ 1:30
    right into 2 Rounds of:
    • 50 (25 Fly, 25 Free) @ :40
    • 50 Fly @ :50 (:34s)
    • 50 Free EZ @ 1:00
    right into 2 Rounds of:
    • 25 Fly @ :20
    • 25 Free EZ @ :30
    --------------------

    3100 Yards

    It's amazing how much harder stroke/IM workouts are than basically all-free workouts. I usually do base free sets for the most part, so when I do almost the opposite of that, it really gets me!

    I'm thinking that I'm going to begin biking to work, and tomorrow will be the kickoff celebration...oh how I'm NOT looking forward to the return trip in the heat during the afternoon... Let's cross our fingers for no flat tires en route.
  11. Friday June 15th - Weights

    Rack Deadlift
    175 lb., 10 sets of 3

    Calf raises on the Smith machine
    205 lb., 1 set of 10
    255 lb., 5 set of 10

    My daughter graduates from high school this afternoon and there are a million things to do today, so I only had a few minutes after swimming for drylands.
  12. Time to Deload

    by , June 15th, 2012 at 05:52 PM (Elise's Fitness Fun)
    Finished up three weeks of heavy lifting and will now take one week of active rest on the weights to deload. On my next round of weight-lifting, I am going to be doing higher reps and lower reps. I need to debulk a little bit without losing too much strength. I've been on my program for two weeks and have had some modest results but really would like to see a five to eight pound drop. Whether it is muscle weight or fat, I have an ideal weight I race well at and I would really like to get down to that weight.

    Upon checking, I have had a 1-2% drop in body fat since starting a couple of weeks ago, but no weight loss. I guess that it is the better way to aim for losing weight - make my body become a better calorie burning machine. Still, I do need to drop pounds and lifting heavy weight probably is not going to make it happen too quickly, so after next week, I think I will go to doing 5 sets of 15. I know it seems like a bunch of volume, but it has worked well before. Also plan to go from 30 minutes on my cardio to 45 minutes.

    Yesterday, I actually went up on time on my cardio. Did a 50 minute moderate ride on my road bike averaging just 16.2 nph.

    Today, hit the weight heavy for the last time before going into deload. Here is what I did:

    Warm-up: 8 minutes on gauntlet, stretching

    Bench: bar x 5, 3 sets of 105 x 4

    Hi row: 90 x 5, 3 sets of 110 x 8

    Military press w/dumbbells: 3 sets of 40 x 8

    Lat pull-down with cable: 3 sets of 100 x 6

    Hammer curls: 2 sets of 15 x 10

    Triceps press: 2 sets of 40 x 10

    Squats: bar x 5, 95 x 20

    Captain's chair leg raises: 2 sets of 20

    Calf raises: 2 sets of 80 x 10

    Twist crunches: 2 sets of 25

    Cruches with 12 lb med ball: 1 set of 25

    Knee raises on bench: 2 sets of 25

    Hoping to take a short run in a little bit.
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  13. Quickie blog post

    by , June 15th, 2012 at 05:51 PM (Chowmi's Blog)
    I have absolutely nothing special to say, but 22 extra minutes before leaving for my girls' swim practice!

    Let's see...to recap the week,

    see Monday, last post

    Tues, SCM stroke day
    IM'y set, 4 x 100 IMs descend
    1:27, 1:24, 1:22, 1:17
    wowie did that hurt!

    Nothing Wed

    Thurs: Chest & Back, Ab ripperX

    Friday, today
    So unpleasantly sore from yesterday.

    600 warm up
    I skipped most of it and did 250

    6 x 125's on 1:45
    ==> 6 x 75 moderate descend 57-54 and it wasn't easy!

    400 pull
    ==>every other 50 pull

    6 rounds:
    50 on :45
    25 fast on :30
    25 as 12.5 fast 12. 5 easy :30
    50 easy 1:30

    I did these, but they end was so pooped out that I had to turn around at the 12.5 and do only 25's on the easy last 50.

    50 fast single swimmer from a push
    I was in 2nd group
    30.? Lanemates and Bobby got me at a :30
    but that is clearly not a :29

    I will probably sound like a broken record, but I want to be solid :29 to get down to high :28 in workouts.

    ++++++++++++++++++++++++++
    Today I was very glad to bag everything for the max available remainder on the last 50. I would have been mad at myself if I forced myself to actually do the workout and gasp my way to a 32 or 33. I'll take one solid 50 over everything else.

    I was emotionally exhausted before coming today. It was a very stressful week and then I made the big move for all my trustee business to another banking institution!

    I told Bobby I felt like one of those 2-person cow costumes, where one person is the front and another is the back and they are fighting each other the whole way. I felt like that today and my arms and legs felt really way off. Bobby said that it looked like I was trying to find my stroke/path during the fast 50. Very true! Maybe because my back is tired, and my core, than I am lacking the strength to "keep it together" today. I had the hardest time even holding a streamline on my turns. It took all my might (mite?) but I was still collapsing out of my turn!

    ++++++++++++++++++++
    Next up:
    I must make an appointment for a massage!
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  14. Friday June 15th - Swim

    At home with Susan.

    Warm-up (1600)
    2 x
    * 200 swim
    * 4 x 50 @ 1:00 kick
    * 4 x 100 @ 1:45, odd: 50 catch-up + 50 swim, even: swim

    Set I (1400 set/ 3000 total)
    4 x 100 IM @ 1:45
    3 x 100 @ 1:40 back

    4 x 100 IM @ 1:45
    6 x 50 @ 1:00 breast

    Set II (600 set/ 3600 total)
    3 x 200 @ 3:00 pull, descend

    Wrap-up (200 / 3800)
    200 easy

    ** 3800 **
    Categories
    Swim Workouts
  15. Friday, June 15 2012

    by , June 15th, 2012 at 05:23 PM (I swim, therefore I am)
    SCY @Fort Myers Aquatic Center

    Air temp of 91, LCM pool at 80, 100% water clarity.
    Bright sunshine, no clouds

    Warm Up
    200 EZ
    6x50 on :45
    • did 34, 33, 32 twice


    8x500 on 7:00 FR
    1. 6:01
    2. 5:50
    3. 6:03
    4. 5:46
    5. 6:02
    6. 5:41
    7. 6:01
    8. 5:39


    EZ 200 FR

    Comments
    Basic training set, felt steady with good form - trying hold on to current swimming fitness as best possible during next several weeks of summer activities. Tonight we head up to Orlando for three days of Disneyworld with four adults and six girls (9-11 yrs).
    Categories
    Swim Workouts
  16. Thursday, June 14 2012

    by , June 15th, 2012 at 05:05 PM (I swim, therefore I am)
    SCY @Fort Myers Aquatic Center

    Air temp of 88, LCM pool at 80, 95% water clarity.
    Bright sunshine, no clouds

    Warm Up
    200 EZ

    4000 FR Swim
    • Build each 1000 by 200s 1-5 from 50% to 85% effort


    EZ 200 FR

    Comments
    Did not swim 6/12 & 6/13 - daughter has no camps - we started working on her book project (her summer project is to write a short fiction novel/story) and this weekend taking her & friends to Disneyworld.

    Updated June 15th, 2012 at 05:26 PM by fdtotten

    Categories
    Swim Workouts
  17. Thursday June 14th - Swim

    At home with Susan and Aly.

    Warm-up (1000)
    200 swim
    2 x 200 @ 3:30 IM, 25 drill + 25 kick
    4 x 100 @ 1:50 50 catchup / 50 swim

    Set I (2000 set / 3000 total)

    3 x 100 - 1:35
    2 x 100 - 1:30
    1 x 100 - 1:25

    3 x 100 - 1:30
    2 x 100 - 1:25
    1 x 100 - 1:20

    3 x 100 - 1:25
    2 x 100 - 1:20
    1 x 100 - 1:15

    4 x 50: active recovery on :45, :50, :55, 1:00

    Set II (550 set / 3550 total)
    6 x 25 underwater SDK w/fins @ :45
    4 x 100 @ :10 seconds rest

    Wrap-up (450 / 4200)
    5 x 50 @ 1:30 hypoxic
    200 easy

    ** 4000 **

    My calves were threatening to cramp on the first set, so I ended up pulling the second and third rounds. My calves and feet both cramped badly on the kicking so we cut that set short.
    Categories
    Swim Workouts
  18. Friday, June 15

    by , June 15th, 2012 at 04:37 PM (The FAF AFAP Digest)
    Swim/LCM @ Rockville w/Julie

    Warm up/Transition:

    400 various (Julie lapped me again)

    8 x (50 kick + 50 swim or drill) @ short rest (!) Julie didn't even lap me on these!
    -- 15-20 m UW on the kick

    Speed Sets:

    Julie's Ironman watch wasn't working and mine needs a new battery, so no times. Not really a big deal.

    4 x 50
    -- fast 25 UW + 25 easy backstroke kick

    8 x 50
    odds = fast @ 100 pace (2 back, 1 br, 1 free)
    evens = EZ

    4 x 50
    odds = AFAP fly
    evens = EZ
    -- second one was slower; I didn't take enough rest and needed to do more than an EZ 50 inbetween these AFAP efforts
    150 EZ

    1 x 100 AFAP back
    -- first length was pretty straight
    -- second length I moved over to the left to avoid a noodler, but kept crashing my hand into the lane line and moving around
    150 EZ

    2 x 50 w/parachute
    -- 1 br and 1 free
    50 EZ

    Total: 2550


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

    It was a gorgeous day to swim outside. Sunny, high 70s and the pool water was nicely chilly. There was even a brief Muppet sighting. That's a fair amount of long course sprinting, so I may be tired later, especially after yesterday's AFAP efforts. Probably won't do much this weekend except maybe a 30 minute recovery swim and some stretching. Lil Fort has the Potomac Valley USTAF Association Champs and a soccer tournament. Poor thing, she's a little nervous (for the former). Both her events area at 8:00 am Sat and Sun in Md.

    May try to stretch and do RC later.

    Awaiting the 100 back results from Worlds ... real time results seem behind. I am sighing, of course, that the 50 and 100 back were left for the end of the meet ...

    Updated June 15th, 2012 at 06:46 PM by The Fortress

    Categories
    Swim Workouts
  19. FAST Fri June 15th 2012

    by , June 15th, 2012 at 01:45 PM (Ande's Swimming Blog)
    Fri June 15th 2012

    Wed Swam & lifted
    Thu swam

    Nats are 3 weeks away
    Entered: 2 & 4 IM, 50 fr, br, & bk; & 100 fr

    Whitney Coached
    LCM main pool
    6:00 to 7:30 dove in 6:02
    swam with Larry & Keith
    Beside Mike, Jim, Jasin, Whitney, Marcio, Ned & Tyler

    Warm Up (LCM)
    1500

    Main Set (LCM)

    3 rounds of:
    200 fr FAST 200 easy on 10:00
    100 fr fast 100 easy on 5:00
    050 fl fast 050 easy on 3:00

    R1 2:20, 1:03, 28
    R2 2:27, 1:03, skipped to change suits
    R3 2:17, 1:01, 28

    ~ ~ ~ ~ ~

    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
  20. Friday, 6/15/12

    by , June 15th, 2012 at 01:14 PM (A comfort swimmer's guide to easy swimming)
    SCM, with swim buddy

    Since I'm doing a couple open water races tomorrow, todays practice was focused on free and ow skills. I will be swimming 1 mi and 2 mile races tomorrow morningin an event sponsored by my club, Sawtooth Masters.

    SCM
    Warm up
    500 choice - did all free
    6 x 25/35 build - did all free
    6 x 25/45 1 breath free
    50 easy

    Kick Set
    4 x 100/2:30, dolphin kick on back with long UW off walls
    - was going 10-12 SDK off the walls getting to about midpool each time
    50 easy

    Main Set
    Broken 1650 swam as 11-10-9...3-2-1 lengths with 15 sec rest between each swim
    Practice sighting 1-2 times each length
    - actual swim time was just over 28 minutes. While swimming, I focused on breathing to both sides and sighting while making the switch from one side to the other.

    Total: 2950 meters
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