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  1. Thursday, May 24

    by , May 24th, 2012 at 04:31 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 shooters @ :40
    6 x 50 fly drills @ 1:10
    50 EZ

    Speed Sets:

    10 x 25 burst to 15 m + cruise @ 1:00
    -- flutter kick w/board & fins
    50 EZ

    8 x 25 burst to 15 m + cruise @ 1:00
    -- fast hands breast
    50 EZ

    6 x 25 burst to 15 m + cruise @ 1:00
    50 EZ

    4 x 25 burst to 25 m + cruise @ 1:00
    -- fast hands doggy paddle
    125 EZ

    1 x 50 back from blocks
    -- rolling start on 59.5
    -- high 28-29.0
    -- was deep on start, went slightly past 15 m on first length
    175 EZ

    2 x (broken 75 + 125 EZ)
    -- broken for :10 @ 25s
    -- did these with only a couple SDKs, felt utterly strange taking a billion strokes when I'm usually under 15 m.
    1 = fly, high 36
    2 = IM, 40
    -- I felt beat on the second one. Had planned on doing more 75s, but didn't feel any real AFAP left in the tank.

    10 x 25 breast pull w/parachute @ 1:00
    100 EZ

    Total: 3150

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

    Tomorrow I'm going to swim outside at the long course pool in Rockville MD. Better look for my mirrored goggles!

    Chris mentioned in his blog that Worlds would be a "double taper" for him. I hadn't focused on this wrt Omaha. But it is likely a double taper for me as well. I've never had 2 taper meets this close together, so I'm not sure how my body will react to it. Though resting some for the Albatross meet in March didn't seem to hurt Greensboro. Of course, long course is a confounding factor for me, and I'm now a better short course swimmer with the underwaters.

    I don't really have any expectations for Omaha. I guess I'd like to swim faster in the 50 fly and 50 back than I did last year. Otherwise, nada.

    Last year's long course 50s from Auburn
    32.5 50 back
    31.5 50 fly

    This year's SCY from Greensboro for comparison:
    27.2 50 back
    26.3 50 fly

    Supposed conversions from SCY to LCM
    (using great bay Masters converter):*
    31.4 50 back
    29.53 50 fly

    *I doubt these conversions are accurate for me because LCM deprives me of my kick weapon and forces me to resort to "arm swimming." I would bet that I take about the same # of strokes in my 100 SCY back and fly races as I do in 50 fly and back in LCM.

    Wait, where did Jazzy's blog go?



    Btw, I got this Brookstone massager for mother's day and it's awesome! http://www.brookstone.com/ineed-neck...ager-with-heat

    Interesting conjecture about whether kicking increases arm strength:
    http://www.swimmingscience.net/2012/...ntent=FaceBook

    Updated May 25th, 2012 at 10:38 AM by The Fortress

    Categories
    Swim Workouts
  2. Thursday, May 24 2012

    by , May 24th, 2012 at 02:34 PM (I swim, therefore I am)
    SCY Warmup, then all LCM @FGCU Aquatics Center
    Today there was an Armada of gray white Cumulus clouds moving across the SWF blue sky of Fort Myers, Estero & Naples, yet somehow still allowing a steady flow of bright sunshine. Air temp of 83, pool temp at 78 with excellent water clarity.

    Warm Up - SCY
    1000 FR build by 200s 1-5 to 5K OW race pace effort
    500 Fly DR/S by 50

    *Set 1* - LCM
    1000 FR
    1. Swim as 2x400 - build each 400 by 100 to 5K race pace
    2. then 1x200 at 5K race pace finish effort


    500 FR kick with snorkel/board

    *Set 2*
    3000 FR
    Swim as 6x500
    • Build each 500 by 100s from cruise to 5K race pace finish


    EZ 100 FR

    Comments
    Arms/shoulders were tired and sore, did not want to do any intervals, but I got motivated by doing straight swims with descending effort pacing. Tried to imagine I was somewhere swimming in a calm clear lake.

    Tomorrow is a travel day, as also for many others this upcoming Memorial Day weekend, but I hope to get in for an hour swim on Saturday or Sunday morning, and perhaps Monday also. Tuesday is a return trip travel day, with Wednesday, May 30 being the next workout at FGCU Aquatic Center.

    Updated May 24th, 2012 at 02:51 PM by fdtotten

    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -05/25/12

    by , May 24th, 2012 at 01:34 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    5 X 100 1:40 1:30
    1 X 200 3:20 3:00
    1 X 200 kick 4:30 -
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 easy swim

    1 X 50-25 fast/25 easy-
    1 X 50-25 easy/25 fast-
    1 X 50 fast
    1 X 50 easy
    Four rounds. All swims are on 1:10 interval.

    LCM

    1 X 300 free 5:00
    1 X 200 free 3:30
    Three rounds.
    Negative split and descend the 200's 1-3.

    WARM DOWN: 4 X 50 easy 1:00

    4400 Y/M
    Categories
    Swim Workouts
  4. Some IM prep work

    This morning I almost had to swim to the swimming pool—the air was that thick and muggy. Now it is full astorm out, with some scary thunder, so I guess I’m lucky I got my workout in before it hit. (Riverbank, where I swam, closes during lightning storms even though it’s an indoor pool.) The pool was calm this morning, with thick white mist ouside obscuring any view from the windows. I shared a friendly lane with Rondi, Andrew, and a fast guy in a Princeton cap. Here’s what I did:

    1100 lcm warmup
    200 relaxed fr
    200 st/fr by 50
    200 RIM kick
    200 pull with snokel
    100 pull bilat breathing [focused on hand entry width on FR pulls]
    200 RIM drill/swim by 25)

    9 x 100 @ 2:00, done as 3 x (100 FR, 50 ST + 50 FR, 100 ST), with FR = easy, ST = fast, goal is to make ST fast enough to descend the 100s [I managed this on the first 2, where I did backstroke (1:35s > 1:30s), but it was a taller order when I switched to breaststroke on the 3rd round (1:40 > 1:42)]

    100 easy

    3 x 100 IM pieces (FL/BK, BK/BR, BR/FR) @ 2:00, moderate pace, mentally rehearsing keys for IMs [these would be: establish rotation then pick up turnover on BK and FR; head position for BR and FL; quick hand recovery on BR; on all strokes accelerate into turns (anticipating FINA walls)]

    2 x (20-meter FR breakout + sprint with fins + 35 easy)

    200 warmdown

    That was it for today—I got out early! At the end of my workout I experimented with using a kickboard placed atop the gutter to simulate those flat FINA touchpads that extend above the water. Clever Rondicame up with a plausible way to jury-rig one, but it will require a bungee cord—I’ll try to remember to bring one tomorrow so we can try it out!

    After workout I stretched a bit on the playground, then made it back home before the storms came. I was happy with how the stroke work felt today—the middle two strokes of my IM are feeling good, and I’m confident I can make it through the fly.

    Heat sheets were posted for the meet yesterday, but I think there are some corrections still to be made—they got all my events right except the 400 IM, where they didn’t list any women. (I emailed about the 4IM--the relays are also very sketchy, but I am assuming the coaches will take care of that). The meet organizers have so far been very responsive (and in fact I just got an email back from them as I was typing this up). It looks like it will be a quick meet—the swimming is supposed to be over by 12:30 every day so that the polo tournament can be held in the afternoon, and from the looks of the heat sheet it might be sooner than that. Ten lanes make things go fast!

    My schedule for Iceland:

    Thursday May 31 (Day 2 of the meet)
    400 IM
    200 BK
    400 medley relay (100 BR)

    Friday June 1 (Day 3)
    100 BK
    400 free relay (100 FR, leadoff)
    OW swim (250 meters! 48-degree water!)

    Saturday June 2 (Day 4)
    400 FR
    200 IM
    200 medley relay (50 free)
    Categories
    Uncategorized
  5. 05.24.12 - Thursday workout

    by , May 24th, 2012 at 08:54 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. We did a "make it up as you go" workout today.

    SCY

    500 Warm up

    Dave B's Set:
    10 x 100 - 1:30 Odds Free, Evens IM
    I did these all IM shooting for 1:25 or better. Made them all on about 1:22 - 1:24. 1:19 on the last one.

    My Set:
    6 times through:
    150 Pull/50 Kick - 3:00

    50 Easy

    Dave M's Set:
    300 Free - 4:00 Hard (3:35)
    200 IM - 3:30
    200 Free - 3:00 Hard (2:18)
    200 IM - 3:30
    100 Free Sprint (1:04)

    200 Cool down

    (3950 Total)
    Categories
    Swim Workouts
  6. a rough day.. almost need to dig out my cane again

    by , May 24th, 2012 at 08:17 AM (Mixing it up this year)
    My righht knee and lower back were really bad today. This was a fall in the water day and just couldn't get moving. So I listened to my body and swam easy.

    500 free
    500 free kick w/fins
    500 free w/paddles, bouy & snorkle
    500 torque drill w/paddles & snorkle for most of this I managed to hold 10 strokes per lap but the last two were 9 and 8!
    6x50 from block 15m sprints #3 was a fall in yuck. Everything else was ok, had a hard time getting out of the pool even with the ladder
    2x100 from block EZ

    Total 2500 meters
    Categories
    Uncategorized
  7. Wednesday 5/23/12

    Wednesday 5/23 (Channeling my inner sprint diva...Fort would be proud)

    PM only SCY (because my alarm did not go off this morning!)

    500 swim
    500 75 pull/25 scull w/ buoy
    10x100
    odd @ 1:40 k/s/dr/bld
    even @ 1:20 build FR

    1x400 @ 4:40 descend by 100s (4:17)
    2x100 @ 1:30 50 kick/50 build STRK
    2x200 @ 2:15 hold red HR (2:04, 2:02)
    2x100 @ 1:30 50 kick/50 build STRK
    4x100 @ 1:05 hold red HR (1:03, 1:04, 1:04, 1:03) <-- cramped up so these were not so good
    2x100 @ 1:30 50 kick/50 build STRK

    4x50 @ 1:00 V.S. kick
    8x50 @ 1:00 V.S. swim (4 STRK, 4 FR)
    100 EZ

    and then...(with Doug Martin standing over me to help me further channel my inner sprinter)

    1x (didn't have time to do it 2x as written)
    4x25 @ :40 kick w/ board + 2 lb ankle weights AFAP
    6x50 @ 1:15 kick w/ fins on power tower AFAP
    100 EZ
    4x25 @ :40 swim w/ 20 lb waist/back weight AFAP
    6x50 @ 1:15 swim w/ fins on power tower AFAP
    100 EZ
    1x50 FAST from dive (28.5 BR)

    100 EZ

    Total: 5650
    Categories
    Swim Workouts
  8. Wednesday, May 23, 2012 5:00am & 5:00pm

    by , May 23rd, 2012 at 09:51 PM (Fast Food Makes for Fast Swimming!)
    Morning splash:

    200 Free
    300 Free Pull
    10 x 50 SDK on back w/ fins @ 1:00
    100 Free

    didn't feel like swimming much today after yesterday's self-imposed butt kicking, so I did a lot of talking about Canadian Nats with those who asked.

    Then with the group for the last 10-15 minutes:

    1 x 50 AFAP FlutterKick w/ board (went :36) This is definitely a PR

    10 x 25 Swim (with same type of kick that was just done) @ :05 rest
    **I chose to do the set as 10x25 Fast Kick w/ :05 rest alongside the others.
    Was probably holding around :18-19s +- a few seconds

    100 EZ and out

    ----------------------
    1500 Yards

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

    P.M. Workout:

    I saw that KarlS had commented about one of Ande's workouts on the HVT workout forum, so I decided to give it a shot, of course in SCY at the YMCA pool.

    5 x 200 Free @ 2:45 w/up (held 2:30s for 3, then decended to 2:22)
    1:00 rest
    1 x 100 Fly Sprint from push (went 1:03)
    1:00 rest

    4 x 200 Free Pull @ 2:35 (held 2:15-18s)
    1:00 rest
    1 x 100 Back Sprint from push (went 1:14) UGH! my quads almost cramped during this
    1:00 rest

    3 x 200 Free @ 2:25 (held 2:17-2:20s)
    1:00 rest
    1 x 100 Breast Sprint from a push (went ouchy!)
    My quads cramped as I pushed off the final turn, and I don't think I would've been too fast anyway, because I had that "don't cramp on me" feeling from the start of the race.

    100 EZ and out

    -------------------------
    2800 Yards

    4300 Yards for the day
  9. Wednesday May 23 - PM Weights

    Rack Deadlift
    155 lb., 2 sets of 3
    175 lb., 8 sets of 3

    Lat pulldown
    100 lb., 6 sets of 10

    Box jumps
    5 sets of 10

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

    Categories
    Strength Training and Dryland Workouts
  10. Signs of life..er speed in water!

    by , May 23rd, 2012 at 08:01 PM (Chowmi's Blog)
    Well, I must say, I am quite pleased with that indirect benefit from P90X'ing. The first several weeks I made myself do it (Bring it!) and when I went to sleep, it was more like passing out immediately upon pillow contact. Now I have the usual anxiety and several trips to the potty before finally sleeping, so my endurance must be up, since yes, I am writing it down and setting my goals and making the last 3 burn, etc etc....and I am happy to report that I can now do the entire plyoX without my minitramp!

    Anyway, my swimming feels more zippy again.

    Sat/Sun - off. One day I took the girls free swimming and just splashed around.

    Mon - main set was 2 moving interval sets of 50 frees. The 1st was like this:

    2 x 50 on :55 commentary: easy
    2 x 50 on :45 keep it easy; don't panic here
    2 x 50 on :50 easy
    2 x 50 on :40 strong but easy as possible
    2 x 50 on :45 this is harder than it seems after the :40's
    2 x 50 on :35 blasto. yes, I made 'em!!

    "Subtract 10, add 5"

    the next set was:

    1 x 50 on :55
    2 x 50 on :45
    3 x 50 on :50
    4 x 50 on :40
    5 x 50 on :45
    break
    6 x 50 challenge interval, 35 no one did this interval.
    I suggest to my lanemate to do 4 x 50 on :37.5, so you are really keeping an eye for #2 at the 1:15 and to bring it home on #3 and #4 and be ahead of the 2:30. I made it at the :29 mark on #4, right under my total elapsed 2:30! I was glad to modify, 'cause I knew i'd give up at #3 had we tried for 6.

    Tuesday: Stroke day
    The main sprinty bits were
    8 x 50 on 1:10
    1st 25 blast stroke/2nd 25 easy
    I went strong through the turn and 1st stroke. That was sort of fun.

    Wednesday: Here is where I could really tell my conditioning improvement. I rarely have it in me to go 3 hard days in a row. Last set, 4 x 100's

    100 straight 1:30
    50/50 :50 base
    4 x 25's :30 base
    bonus 20 seconds
    100 all out 1:07 very flat. that was very good and I felt pretty strong. I would like to be under 1:05 on a challenge like that, but I can see where I just didn't have the umph from the start. But much more umph than lately!!

    Total bummer I lost my goggles. Either someone else picked them up, or I truly didn't see them the last practice and didn't put them in my bag. I couldn't help having that stupid look on my face, like, where are my goggles? I lost my goggles! Did someone pick up my goggles? Who was I swimming with yesterday? And then poking around in my empty bag, and even looking in my fin-pockets to see if they would magically appear. I borrowed Jim Montgomery's goggles for warm up but then I just went without goggles the rest of workout. I don't think it really affected my speed, even though my eyes were really burning and blurry by the end of workout.

    I think I may have a solid effort in me for next week's 50 free. But I am constantly thwarted with my docket days - the days I am completely full has always been on days before a swim meet! Oh well, I can't complain since it's nice to have a good job.

    I set up my Bowflex Power Tower! Talk about humbling. It is so hard to do chin ups from a completely dead position with knees tucked. I really need that swinging action and breakstroking wildly to get myself up. So it's a good thing the dip bar moves so I use it as an assist.
    Categories
    Uncategorized
  11. Wednesday, 5/22/12

    by , May 23rd, 2012 at 04:48 PM (A comfort swimmer's guide to easy swimming)
    SCY, with swim buddy

    400 choice - swam as 100 free/100 back
    4 x 50/1:15, 25 scull + 25 drill
    8 x 25/40, kick w/fins, 10-15 sr; odds shooters, evens on surface

    Main Sets

    3 x (4 x 50)
    round 1 = kick /1:15
    round 2 = swim IM order /1:15
    round 3 = up tempo free w/paddles /1:00

    50 EZ

    3 x (4 x 100) w/fins @ 2:00
    1 = 1st 25 fast + smooth free
    2 = 2nd 25 fast + cruise kick
    3 = 3rd 25 fast + smooth stroke
    4 = 50 fast + 50 cruise kick
    -- no break between rounds
    - mixed up the fast swims with free, back, and fly

    150 EZ

    Total: 2800
    Categories
    Uncategorized
  12. Wed., May 23

    by , May 23rd, 2012 at 04:05 PM (The FAF AFAP Digest)
    Drylands, 75 min:

    RC/Scapular exercises, 20 min
    extreme angle step ups w/BB, 40 x 4 x 10
    bicep curls, mystery weight, 4 x 6
    extreme angle goblet squats on raised steps, 60 x 4 x 8
    low row, 100 x 4 x 6
    explosive leg press, 210 x 1 x 12, 230 x 2 x 12
    -- seemed very easy today for some reason
    push press, 70 x 4 x 5
    -- unlike Jazz, I love this explosive exercise and it doesn't bother my wrists. but 70 seemed on the high side today. shoulder could feel it, but no pain.

    knee tuck jumps, 2 x 8
    altitude drops, 3 x 5
    med ball slams, 3 x 10


    Stretching/Yoga, 30 min

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

    Note to self: must wear gloves when lifting, getting calluses

    Flight booked/hotel reserved/entries done for Omaha. This is the first time in my masters career that I've gone to both nationals in one year. Next year, just Indy.

    Entries:

    Event #9 - W50-54 50 Freestyle Seed Time: 29.65
    Event #11 - W50-54 200 Backstroke Seed Time: 3:15.00
    Event #19 - W50-54 100 Freestyle Seed Time: 1:30.00 - Sixth Event
    Event #23 - W50-54 50 Backstroke Seed Time: 32.55
    Event #35 - W50-54 50 Breaststroke Seed Time: 40.62
    Event #41 - W50-54 50 Butterfly Seed Time: 30.70

    I entered times from Auburn for 50 back/free/breast. I seeded myself faster in the 50 fly than I went there as that was my slowest time in 5 years. Hopefully, I'll swim faster this time despite the long course handicap. Doing a 100 split request in the 200 back on Friday. I don't want to swim the open 100 on Sunday before the 50 fly and have 3 events on the last day. No siree! I probably won't swim the 100 free for a 50 split (sleep in instead), but wanted to leave all my options open just in case. 5 events is really plenty for me. I wish 50 fly weren't the last event, but c'est la vie.

    Hopefully I won't be too blasted tomorrow and can get in a speed workout next to Speedo-Tri. I'm venturing out to Rockville on Friday to swim with Julie and Susan Williams. I will likely do some 100 backs and 100 kicks to get used to the loooong course pool.

    Updated May 25th, 2012 at 10:37 AM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Yoga
  13. Wednesday May 23 - AM Swim

    Santa Clara Swim Club Masters - LCM
    Steve coaching

    Warm-up (1100)
    500 swim before practice began
    2 x
    * 1 x 50 @ 1:05, 25 kick + 25 swim
    * 1 x 50 @ 1:00, 25 drill + 25 swim
    * 1 x 50 @ 1:00, swim
    * 1 x 150 @ 2:15, easy free

    Set I (900 set / 2000 total)
    4 x
    * 1 x 50, 25 fly + 25 free
    * 1 x 50, free
    * 2 x 50, 25 back + 25 free
    * 2 x 50, free
    * 3 x 50, 25 breast + 25 free
    * 3 x 50, free
    * 2 x 50, 25 back + 25 free
    * 2 x 50, free
    * 1 x 50, 25 fly + 25 free
    * 1 x 50, free
    All @ 1:00

    Set II (600 set / 2600 total)
    4 x
    * 1 x 50, 25 build + 25 easy
    * 1 x 50, fast
    * 1 x 50, easy
    All @ 1:00 pull with buoy and paddles,

    Wrap-up (200 / 2800)
    200 easy

    ** 2800 meters **

    Updated May 23rd, 2012 at 08:38 PM by eric.carlson

    Categories
    Swim Workouts
  14. Wednesday, May 23 2012

    by , May 23rd, 2012 at 01:36 PM (I swim, therefore I am)
    LCM @FGCU Aquatics Center
    Clusters of puffy white clouds across a blue sky, intermittent sunshine, for another lovely SWF morning with air temp of 80, pool temp at 79 with excellent water clarity.

    Warm Up
    400 FR

    *Set 1*
    3(4x50 on :50, 2x100 on 1:40) with 1:00 rest between rounds
    • did :37 on 50s and 1:17s on 100s


    400 FR kick with snorkel

    EZ 200

    *Set 2*
    8x50 on 2:00 max 4 breaths

    Results:
    1. 35
    2. 33
    3. 33
    4. 32
    5. 33
    6. 32
    7. 32
    8. 31


    EZ 200

    *Set 3*
    10x100 on 2:00, Goal Time 1:15

    Results:
    1. 1:14.7
    2. 1:14.3
    3. 1:14.4
    4. 1:14.5
    5. 1:14.2
    6. 1:14.0
    7. 1:13.7
    8. 1:13.8
    9. 1:14.5
    10. 1:11.6


    *Set 4*
    1x1000 FR Cruise with paddles DPS

    EZ 100 FR

    Comments
    Set 1 felt just ok because it took more effort then expected to do 50s at 37 and 100s at 1:17.

    I was not trying to sprint on Set 2, just smooth and controlled with a long stroke and a firm steady kick to make the 4 breaths per lap. I was barely getting my breath back before pushing off on the next 50, but make a faster effort on the last one.

    Set 3 was really hard. I could only have done this with Coach on deck. After each swim, I was still gasping for air just before it was time to go again. By the 6th 100, I realized I could hold the pace, so then on the last one, Coach told me to go 1:12 or better! The first 50 was OK, and the 2nd 50... all I can say is that I made my best effort.

    After the 1000 cruise my FR stroke felt better and I was satisfied with the workout results.

    Updated May 23rd, 2012 at 09:00 PM by fdtotten

    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -05/24/12

    by , May 23rd, 2012 at 12:43 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    1 X 300 5:15 5:00
    2 X 150 2:45 2:30
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    10 X 50 kick 1:15
    1 X 100 swim

    4 X {4 X 50 Rounds 1-2-4 1:10 Round 3 1:20
    Round 1: fly
    round 2: back
    round 3: breast
    round 4: 1 of each

    3 X 100 free 1:35 1:40 1:45
    1 X 100 free FAST 2:00 2:00 2:00
    Three rounds. read left to right.

    WARM DOWN: 4 X 50 easy 1:00

    4400M
    Categories
    Swim Workouts
  16. Tuesday May 22

    Warm-up (1200)
    2 x
    * 200 swim
    * 200 drill - 50 zipper, 50 scull + flutter kick, 50 catchup, 50 swim DPS
    * 2 x 100 @ 1:45, descend

    Set I (300 set / 1500 total)
    300 yards various fooling around with the monofin, trying to figure out what is and is not possible

    Set II - Swim (1000 set / 2500 total)
    2 x 100 @ 1:30, 1st long, 2nd fast
    4 x 75 @ 1:15, odds long, evens fast
    6 x 50 @ :55, odds long, evens fast
    8 x 25 @ 30, odds long, evens fast

    Set III (200 set / 2700 total)
    200 more yards fooling around with the monofin, counting kicks per lap going slow and fast, trying to figure out turns, etc

    Wrap-up (500 / 3200)
    6 x 50 @ 1:30 hypoxic, breaths per 50: 0, 1, 0, 0, 0, 0
    200 easy

    ** 3200 yards **

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

    All of the chatter around here about using a monofin as a training tool piqued my interest, so I decided to try it myself. I ordered mine from SwimOutlet (hint, 2nd FedEx shipping cost the same as standard 5 day) and when it showed up my first thought when the FedEx woman handed me the box 3' x 3' box was "holy crap, this thing is big". Luckily the monfin isn't quite as big as the box, but it is much bigger than I guessed from the diminutive photo on the website so my next thought was "I hope I can find a bigger mesh bag".

    I saw Fort's advice to ease into MF training, so today was really just playing around trying to figure out how to drive the thing. I can tell already that my propensity for leg and foot cramps will be a challenge as I got several of each, but I have had far fewer cramps lately so I am hopeful that it won't be too much of a problem. I am afraid that flip turns may be a challenge because of the lip on the edge of our crappy gutter-less pool, but we'll have to see.

    Updated May 26th, 2012 at 10:05 PM by eric.carlson (Correct styling)

    Categories
    Swim Workouts
  17. Wednesday... 5/23/12

    by , May 23rd, 2012 at 10:50 AM (The Labours of SwimStud)
    Snatched this one from Fort's list did it as written. I sort of worked up to the last set. My ankle feels tender and I definitely still feel it when I point my toes and kick...hoping to nurse it through a Tri in 2weeks, then will see about it--I have a massage this weekend hope will help. It feels OK otherwise and wrapping it seems to help. So I might get a brace and swim with it on.
    Warm up:

    400 choice
    4 x 50, 25 scull + 25 drill
    8 x 50 w/fins, 25 UW/25 over

    Main Sets:

    3 x (4 x 50) @ 1:00
    round 1 = kick
    round 2 = swim IM order
    round 3 = up tempo free w/paddles
    50 EZ

    4 x (4 x 100) w/fins @ 1:45
    1 = 1st 25 fast + smooth free
    2 = 2nd 25 fast + cruise kick
    3 = 3rd 25 fast + smooth stroke
    4 = 50 fast + 50 cruise kick
    -- no break between rounds

    200 EZ

    Total: 3450

    I whizzed through this in 70 minutes...
    Categories
    Uncategorized
  18. 05.23.12 - Wednesday workout #01, zoomer test drive

    by , May 23rd, 2012 at 10:36 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Dave. We conviced Dave C to join us (who reads this). Tried out his new zoomers... more on that later.

    SCY

    400 Warm up

    3 x 100 Free - 1:35 (Did backstroke)
    3 x 100 Free - 1:30 (Did first one br, rest free)
    3 x 100 Free - 1:25 (Did #1 and #3 IM)
    3 x 100 Free - 1:20
    50 Easy

    1650 Timed, Open turns every 300, descend
    100 Easy
    I went 21:50 - (3:55, 3:55, 3:40, 3:45, 3:40, 1:55)
    Took the first 600 out too easy and Dave got way ahead of me. By then, I was 25 yards back. Picked up the pace to try and catch him. Made a dent in his lead but he held 1:15s all the way through and came in 10 seconds ahead of me.

    50 Kick w/ Zoomers - Dave got a new pair of Finis Z2 Gold Zoomers that I test drove. I don't use fins a lot... typically just on Saturdays. When I use them, I use something like these Speedo v-cut fins. The problem with the Speedo fins is that I tend to wear them out quickly and end up wrapping them in duct tape to extent their life.

    This was my first time to try Zoomers. I knew ahead of time they would be different so it was not big surprise when they felt much different. I wear size 11 1/2 shoes and these were for size 10-11 1/2. I expected them to be fairly tight since I was on the upper end of the size range for the fin. Yet, I found them to be very loose and at times they felt like they would fall off... but they never did. I found it much easier to keep a higher turnouver rate than with my other fins. My kick with them was much closer to how I normally kick but I was a bit faster.

    My first test was about 20 yards of underwater SDK on my back. I expected to get 10-15 yards and have to surface. But I ended up getting to the flags on the other end of the pool. Turnover was much faster than with my other fins but it didn't wear me out like I expected it to. I could have easily made the entire 25 yards but I wasn't big on pushing my lungs after a 1650.

    I flipped over on my belly and kicked a few yards to the wall. Same feel as the SDK really. Faster turnover than w/ my fins but not quite as much speed. At the wall, I turned and sprinted 12 yards of freestyle. This actually felt better than with my fins. It felt more like my normal sprint since I could get a much higher turnover.

    The last 12 yards I swam breaststroke. I could actually turn the Zoomers out enough to catch water on the propulsive phase of the breaststroke kick. Not as efficient as w/ my normal br kick but with some practice, I think I could improve this a lot. No way I could do that with my fins.

    Overall, I'd say it is just a "different" experience. Nto better, not worse than my fins. I could definitely benefit from Zoomers like these but I don't have an immediate desire to go buy some. Lots of fun though. Thanks for the test drive Dave!

    4 x 100 Free - 1:30, Kick fly in 1st, 2nd, 3rd, 4th length
    4 x 100 IM - 2:00
    4 x 100 Free - 1:30, Kick free in 1st, 2nd, 3rd, 4th length

    100 Cool down

    (4750 Total)
    Categories
    Swim Workouts
  19. almost a bad start

    by , May 23rd, 2012 at 07:37 AM (Mixing it up this year)
    When I got to the pool I moved wrong and really thought my back was out bad. After a moment of not moving at all then just falling into the water and some easy swimming I was much better.

    We all have our issues and mine is my back and hips.

    I should probably mension I am swimming a meet Sat. 100 fly and 50 free but I won't break out the tech suits this time.

    400 free
    4x50 as 25 scull + 25 under water recover free drill w/snorkle
    8x50@1:00 as 25 under water 25 over w/fins

    3x(4x50)@1:00
    Round 1 kick w/ffins
    Round 2 swim I'M
    Round 3 up tempo free w/paddles

    4x(4x100)@2:00 w/fins
    1 = 1st 25 fast + smooth free
    2 = 2nd 25 fast + cruise kick
    3 = 3rd 25 fast fly + cruise free
    4 = 50 fast + 50 cruise kick

    100 EZ

    Total 3300 meters

    Updated May 23rd, 2012 at 07:48 AM by Donna

    Categories
    Uncategorized
  20. Tuesday, May 22, 2012 5:00am & 5:00pm PWB-mania

    by , May 22nd, 2012 at 10:22 PM (Fast Food Makes for Fast Swimming!)
    What better way to get back into training after a taper meet than to tackle two PWB-type workouts in the same day!??!

    A.M. Workout

    300 Free
    300 Free Pull
    8 x 50 SDK on back w/ fins @ 1:00
    400 IM Drill

    My training buddy Casey in the next lane had the "Ode to Geek" workout lined up ready to go, so I told him I'd join him for the remainder of my available time. Used his intervals

    3 x 100 Free Pull @ 1:30 (1:03-1:04s)
    1 x 800 Free negative split @ 10:00 (went 4:39/4:41 for a 9:20 total)
    *Casey went 9:25ish
    *Casey only swims 1-2 days a week with masters, but trains full time for Oly. distance triathalons. He was a year round swimmer with me on the local club team back in the day.
    3 x 100 Free Pull @ 1:30 (1:04s)
    1 x 600 Free negative split (only did 200 of this and got out to get to work) went 2:15

    -----------------------
    3000 Yards

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

    P.M. Workout at the Y

    5 x 100 Free @ 1:30 w/up (1:10s)

    PWB's There Be Monsters set (edited slightly for even more fun)
    Patrick's set had the IMs slowly reducing in distance (400, 300, 200, 100) but I decided to keep them all 400s.

    1 x 100 Free @ Base -:05 (1:10) went 1:03
    1 x 400 IM survive it (went 5:14) @ 6:00ish

    2 x 100 Free @ 1:10 (went 1:04/1:08)
    1 x 400 IM survive it (went 5:17) @ 6:30ish

    3 x 100 Free @ 1:10 (went 1:03/1:08/1:09)
    1 x 400 IM survive it (went 5:21) @ 7:00ish

    4 x 100 Free @ 1:15 (went 1:05/1:09/1:10/1:11)
    changed interval for my benefit
    1 x 400 IM survive it (went 5:18) Happy with this

    You know how hard it is to push off for a 400 IM with about 1-2 seconds or so of rest after repeat 100 frees?? I don't advise it!

    100 EZ

    10 x 25 Kick fast w/ board @ :35

    50 EZ

    ------------------------
    3500 Yards

    6500 Yards for the day

    Updated May 22nd, 2012 at 10:29 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices