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  1. Vids, Monday, Oct. 31

    by , October 31st, 2011 at 07:16 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    700 various

    4 x 50 free drill (turtles)
    4 x 25 free DPS
    100 back kick, 12.5-15 UW each 25

    4 x 50 back drill (turtles)
    4 x 25 back DPS
    100 back kick, 12.5-15 UW each 25

    4 x 50 breast drill (alternate dolphin & whip kick)
    4x 25 breast DPS
    100 back kick, 12.5-15 UW each 25

    4 x 50 fly drill (single arm)
    4 x 25 fly DPS
    100 back kick, 12.5-15 UW each 25

    4 x 50 free w/paddles
    4 x 25 front scull w/paddles
    100 back kick, 12.5-15 UW each 25

    5 x 100 IM smooth @ 1:45

    100 EZ

    Total: 3300

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Opted for a recovery swim instead of yoga. Unlike Speedo, I'm still kinda tired and sore. I saw last year it took me a couple days to really boot back up.

    But on to more interesting things: videos:

    Jazz & Pete's 50 free:
    Jazz in 5 (white cap), Pete in 8 (Partially obscured by spectators even though I yelled at them. )
    http://youtu.be/V9KxHc3Seu0
    -- I am green with envy over Speedo's start.
    -- Jazzy on the other hand may need remedial start lessons like me. But he exploded after the breakout and had a very fast turn after stressing about it in warm up.
    -- I also must say that Jazz and Speedo are both looking more buff than I've ever seen them.

    My 50 back:
    Me in lane 5, uber backstroker friend Susan Williams in lane 4.
    -- She got me on the second underwater. I did flop on my back a bit on the start as Speedo noted. Not sure if I should have taken another stroke at the finish or not. Looks like I also hesitated slightly at the flags trying to gage the finish.
    -- Mr. Fort was saying that the perfect race probably only comes along "once in a millennium." (If so, I had mine at the Albatross meet.)
    http://youtu.be/D8N93MDXdaA

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    As Q predicted, I'm more stoked about my 50 back time and broken 100 IM today. I am slightly bummed that I swam with a tear in my suit during the meet. I've only used the suit at LC Nationals, so it was pretty new. On other note: I forgot to take my thyroid medicine yesterday am in my hurry to get out the door. T3 doesn't stay in your system long, so that might have accounted for some sight fatigue.

    And there was success on the Halloween front. I managed to get red contacts in Lil Fort's eyes and she happily went off as Jane of the Volturi into the mega candy night with her withy friends.

    Updated November 1st, 2011 at 10:17 AM by The Fortress

    Categories
    Swim Workouts
  2. Monday, 10/31/11

    by , October 31st, 2011 at 04:52 PM (A comfort swimmer's guide to easy swimming)
    Was a bit sluggish and slow during warmup but felt pretty good for main set.

    SCY

    Warm up (1200)
    300 swim choice
    3 x 100/1:40 ds
    6 x 50: 3 free/:55 ds, 3 back/1:00 ds
    12 x 25/40 ds 3, did IM order by 3's

    Kick NO Fins (400)
    6 x 50/1:10 moderate consistent effort
    - on back, around 52-53
    100 easy free

    Main Set: (1125)
    1 x 200 free/3:00, neg split
    - went 2:43
    2 x 100 back/2:30, build each
    - went 1:24, 1:23
    1 x 150 free/2:15, neg split
    - went 2:01
    2 x 75 back/2:00, strong build
    - went 1:01, :59
    1 x 100 free/1:30, easy build
    - went 1:20
    2 x 50 back/2:00, FAST
    - went :39, :38
    1 x 50 free/1:15 easy
    4 x 25 back/1:00, FASTER
    - went under 18 on these
    1 x 25, easy
    4 x 12 ½ back/45, EVEN FASTER!!!

    Warm down (300)
    300 easy free & back

    Total: 3025 yards
    Categories
    Uncategorized
  3. Monday, Oct. 31, 2011 5:00am

    by , October 31st, 2011 at 04:40 PM (Fast Food Makes for Fast Swimming!)
    Felt like another Monday this morning.
    I did do the Ab Ripper X DVD last night before Sunday Night Football. It's been a while since I've done that and am feeling it today. I'm in great shape, but just haven't worked it like that in a while.

    Warmup:
    200 Free
    200 Kick w/ board
    200 Free Pull

    5 x 100 Free @ 1:20
    had a hard time even going 1:09-1:11 on these

    Mini Hill Kick: up the hill w/ board, 100 and down the hill kick on back
    @ :30 per 25
    25, 50, 75, 100, 75, 50, 25

    10 x 50 Back @ :50 (held :39/:40s) actually did 3-4 SDKs off each wall on these
    Much better than the 0-1 that I usually do in backstroke!

    600 Free Pull and out

    ---------------------
    2600 Yards

    Trick or Treat at the mall with the kids tonight. Best place to go, safe, warm, and convenience. Only have to walk about 20-30 feet and get more candy...if you're aching for more, just take two laps of the mall!
  4. Sarasota Y Sharks Masters 5:30 AM Workout -11/01/11

    by , October 31st, 2011 at 02:44 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    1 X 250 4:15 3:45
    Three rounds. Round 1 intervals left, 2&3 right.

    1 X 200 kick 4:30
    3 X 100 kick 2:15
    1 X 100 swim

    2 X 100 1:40 2:00
    2 X 50 fast 1:00 1:10
    Four rounds. Rounds 1/2: free Rounds 3/4: stroke
    Break between rounds.

    10 X 100 2:15
    Choice.
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy 1:00

    46560Y
    Categories
    Swim Workouts
  5. Friday,10/28/11

    by , October 31st, 2011 at 11:45 AM (A comfort swimmer's guide to easy swimming)
    Warm up (900)
    500 free & back
    200 kick flutter/dolphin by 50's
    8 x 25/30 strong
    - did 1-4 free, 5-8 back

    Swim Set #1 (1100)
    4 x 25 fly fast off blocks + 25 ez free/1:30
    100 free/2:00 smooth
    4 x 25 back fast from blocks +25 easy/1:30 - pwerful kickout
    100 free/2:00 smooth
    4 x 25 brst/50 odds off blocks
    100 free/2:00 smooth
    4 x 25 free fast off blocks + 25 easy/1:30
    100 smooth

    Kick Set
    500 continuous
    - did this flutter with board and snorkel. 10:15

    200 warm down


    Total: 2700 yards
    Categories
    Uncategorized
  6. 10.31.11 Monday Workout

    by , October 31st, 2011 at 11:02 AM (Pete's swim blog)
    Swam w/ Dave next to Dave and Roger. Kent swam 2 lanes over. Pool temp 86 . No drag suit. Roger is back from Indonesia. Good to have him with us again.

    Took the whole weekend off to run a soccer tournament. It went well for the most part. Top 4 teams moved on (including my team) to a bigger tournament next weekend. On Sunday I was told only three teams were invited so being the coordinator, I had to tell a coach his team was disinvited. That's never any fun or a win for anyone.

    Good workout for the pool temp. Always had a few seconds to pop my head up and cool off on a wall. 2 x 100 fly on 1:30 is a bit beyond me still. It's more like 1 x 200 fly on 3:05. On the second and third times through, I caught Dave's rebound wave with 50 yards to go and ended up coughing up a lung at the wall.

    SCY

    450 Warmup

    4 Times through
    * 6 Times through
    ** 100 Fr - 1:20
    ** 25 Stroke - :30
    * 50 Easy - 2:00
    * 2 x 100 Fly - 1:30
    * 50 Easy - 2:00

    100 cool down

    (4750 Total)
    Categories
    Swim Workouts
  7. The Dreaded Thirty Minute Swim....

    by , October 31st, 2011 at 09:48 AM (Year Three: The Road Back)
    Since I didn't check in over the weekend, a quick update. I did one of my very favorite sets on Saturday. It's a little ladder that seems to go pretty fast - and piles up the yardage too. And... it's pretty easy to do when you have to share a lane at the Y. Here's what I did on Saturday:

    400 Warm-Up
    4 sets:
    - 4 x 25 Kick on :30
    - 1 x 100 IM on 2:00
    4 sets (1 & 3 - free, 2 & 4 Fly w/ fins):
    - 1 x 25 on :30
    - 1 x 50 on 1:00
    - 1 x 75 on 1:20
    - 1 x 100 on 1:40
    - 1 x 200 on 3:30 (1 & 3 pull, 2 & 4 kick)
    - 1 x 100 on 1:40
    - 1 x 75 on 1:20
    - 1 x 50 on 1:00
    - 1 x 25 on :30
    400 Cool-Down
    Total Yards - 4400

    Of course, after getting out of the pool, my husband and I headed to Terre Haute, Indiana, to cheer on the HSE Cross Country team as they competed in the State meet. The boys' team finished 2nd overall and the girls' team (who had never reached the State meet before) finished 6th out of the 24 teams who reached State. My daughter blew away her personal best time at this particular course by running a full three minutes under what she had run previously this year. WAY TO GO! All in all, a great weekend!

    Back to the pool this morning, only to find that the scheduled workout was the always-fun, never-boring (ahem...) 30-minute swim. Actually, since I'm trying to build up my endurance and speed for open water, I've been trying to do 2000 yards straight every other weekend. It was much easier swimming this when the entire team kept going instead of when I just have to tell myself to keep going on my own. My goal was to get in 2000 yards in under 30 minutes - I got 2050! YAY! This is the first 30-minute swim when I actually not only hit 2000 yards, but went over 2000 yards. (I typically had been getting 1800-1850 or so.) What I'm realizing is that my body is much stronger than my mind. Shocking isn't it?

    Anyway, here's what we did today:

    350 Warm-Up
    8 x 50 Fist Drill / Free on 1:00
    6 x 50 Kick on 1:00, 1>3, 4>6
    1 x THIRTY MINUTE SWIM (got 2050 yds)
    400 Cool-Down
    My Total Yards - 3500

    Enjoy your workouts today and be careful tonight as the kids are out and about trick-or-treating.
    Categories
    Swim Workouts
  8. Second day of meet and a great morning workout

    by , October 31st, 2011 at 07:36 AM (Mixing it up this year)
    Did well Sunday too. Broke 30 in the 50 Free finally, the last two meets were dreadful but this was good. Had a strong 100 back and 100 Fly. Was quiet happy over all.

    Today should have been a recovery day but since I was feeling good I took advantage of it.

    500 Free
    500 Free kick w/fins every 3rd 25 fast
    4x[50@1:00 Free w/fins FAST all were 29
    ....[200@4:00 Free w/fins EASY recovery
    10x100@1:30 Free w/paddles & bouy held 1:24-22
    100 Free kick w/snorkle
    400 Free w/snorkle

    Total 3500 yards

    I know I will feel this in Tuesday morning but for now all is GOOD!
    Categories
    Uncategorized
  9. Saturday Oct 29th, 2011 LCM with UT men

    by , October 30th, 2011 at 11:00 PM (Ande's Swimming Blog)
    Saturday Oct 29th, 2011


    Upcoming Meet

    35 DAYS AWAY / 5 weeks
    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
    San Antonio, TX
    DAYS TILL


    Subscribe to Ande's Swimming Blog

    Eddie Reese Coached
    LCM
    UT Swim Center: main pool
    9:00 -11
    wore jammer
    trained with Jimmy fiegen & Cole cragin

    WARM UP
    Fr / K / Bk / K
    100 100 100 100
    200 100 200 100
    100 100 100 100

    8 x 50.


    Main SET: scy

    3 x (300 FR on 4:00 / 200 k on 3:45 / 100 e on 1:45)

    8 x 100 on 2:00
    done 30 FAST 20 easy with 3 breaths
    15 sdk 35 mod with 5 breaths
    This was difficult
    Categories
    Swim Workouts
  10. Snow Swim!

    Today I had a wonderful beach swim at Brighton. It was a chilly morning, in the 30s, and there was still a dusting of snow on the tops of cars and trees, and some ice on the sidewalks. As I passed by Central Park on the way to the subway, I saw lots of tree branches that had fallen down—heavy snow plus fully-leaved trees are a dangerous combo. But it was a bright sunny day, and I hoped the temperature would rise by the time I got out to the beach.

    At Brighton the boardwalk was covered with ice. I saw one lady slip down, so I took careful tiny baby steps as I walked over it to the sand. I was hoping for snow on the beach, and I got my wish--much of the sand was covered with a light layer of snowy ice that glittered in the bright sunlight.



    I was very happy to see a group of CIBBOWS swimmers already there and standing around on the strip of wet sand between the water and snow. Tom had already swum and was getting out and drying off when I arrived, and the rest were getting ready to go in. I greeted everyone and went about getting ready to go in. Double cap—check, earplugs—check, inhaler—check, lube—check, quickly strip down to my suit, ready to go! The sand was cold on my feet, so I ran into the water as quickly as I could

    I was expecting a few degrees colder than last week, but when Cara waded in with her thermometer she announced that it was between 50 and 51--quite a bit colder! I’m usually wimpy about the getting-in-cold-water part, but today something brushed my foot as I was wading in, so I picked my feet up off the bottom and started swimming right away. I’m more scared of getting pinched by crabs than cold water, I guess! I don’t usually have a gasping reflex but I did a bit today, not enough to swim with my head up, but enough to make the breaths feel really welcome as I swam along. I soon settled into a good pace and headed out towards the white building to the east.

    I had forgotten how exhilarating being immersed in cold water feels—I don’t think I’ve felt quite this good in the water since it warmed up last spring. It felt like being home again. I stroked along happily, and the current must have been with me because I was past the big jetty before I even realized it. Soon I was at the turnaround point, and I stopped for a moment to locate the other swimmers. I didn’t wait for them though, I just turned around and headed back to the starting point—I was enjoying just being out by myself in the wonderfully cold water.

    It was a little choppier on the way back, but the water still felt great, so when I got back to the starting place I went a little further, out to the first jetty, then turned around and headed back to the towels on the beach. The sky was brilliant blue, and the sun was shining strong down into the water and making suspended sand particles all sparkly. My fingers and feet were beginning to feel a little cold, but the rest of me felt warm. I still didn’t want to get out, so I again went back past my starting point to the shark rocks, turned around again, then finally decided it was time to come on in.

    When I got out the first thing I noticed was that the snow on the beach had almost all melted. I’m glad I got there early enough to see it! I dressed quickly—the air was still in the low 40s, and the wind had picked up a bit. But after I got out of my suit and into ski pants and swim parka and boots, I was actually pretty comfortable. Jogging up and down the beach a couple of times helped the warming-up process along. I was pleasantly surprised not to have any post-swim shivering today, although it did take a bit for my fingers and toes to stop feeling cold.

    We all warmed up on the beach, played a little footfall, shared hot drinks, and chatted. Then came the highlight of the day—John had brought homemade clam chowder, enough to share with everyone! We all sat bundled up on the beach enjoying the soup in our post-swim blissiness, and life seemed very very good. Hurray for an early start to winter swimming!

    Since I started cold-water swimming last fall, my gear bag has evolved a bit, and I’ve found a post-swim warming routing that works for me. Here’s what my beach bag currently contains:

    Changing skirt: A wool camisole and a short pull-on skirt make for quick and easy deck changes. I use these in the summer as well, but I especially appreciate their advantages over a wrapped towel when it’s windy, or when my fingers are numb.

    Warm wool clothes: Wool seems to slip on over damp skin easier than other materials. I have a long-sleeved wool shirt and long underwear as my base layers, over which I layer a sweater and pants—ski pants if it’s especially cold or windy.

    Swim parka: One of the top 10 inventions ever! You can stand on it if need be while putting on other layers.

    Boots or clogs: Anything I can put on quickly with numb fingers is good—shoelaces can be challenging. Shearling lined is good for cold wet feet. I keep a pair of clogs that I only wear at the beach, so I don’t worry about getting sand in them.

    Hat with earflaps: I just put this on over my swimcap until the rest of me is dressed.

    Pop-top mittens: Easy to uncover just your fingers when you need them for getting dressed, holding warm drinks, or playing football. The type with a thumb slot are the best.

    Fabric shower curtain: I use this as a beach blanket, and also lay my clothes out on it when undressing before I get in, so that they’re easy to access once I’m back on shore. Also useful to stand on while getting dressed—it’s definitely warmer than the wet sand. It folds down small for easy transit to and from beach.

    Hot snapz: These reusable liquid-filled packs provide instant heat through the magic of chemistry—you break the metal disk inside, and the liquid turns cloudy, semi-solid, and warm. I put them inside my pop-top mittens or boots, tuck them under my armpits, or put them under my hat once I’m dressed if I’m having trouble warming up.

    Thermoses: I’ve amassed an impressive collection of thermoses since I started open-water swimming. I usually bring a couple—one filled with hot tea or cocoa, the other with soup. Getting something hot in you helps you warm up quickly! I like the Thermos Nissan beverage bottles and food jars--they work well and are a good weight and shape for packing.

    Miniature football: Doing something active helps the body warm up, and playing catch on the beach is just plain fun. I also like tossing the football around before getting in to warmup body and arms.

    That’s all my warming-up secrets! If anyone has any others please share!
    Categories
    Uncategorized
  11. Sprint Classic Results, Oct. 30

    by , October 30th, 2011 at 08:59 PM (The FAF AFAP Digest)
    50 back, 28.23:

    My only goal for the meet was to break the national record in the 50 back, which was 28.7. Happy to have that in the bag!

    The 28.2 was .1 slower than I swam at this meet last year. I looked back at my comments and see that I swam a near perfect race last year. Today, not so. Flat-ish start (took a few kicks to get up to speed) and two iffy breakouts (confirmed by Speedo & Josh). Definitely felt some racing rust. But this does not bother me unduly because it means I have room for improvement later in the year!

    Because my execution was off, I decided to scratch the 50 fly and swim the 50 back again in my 100 ...


    Second 50 back, 28.4:

    ... but when I found myself behind the blocks I was strangely un-excited for a re-do. Subpar breakouts again and I was only under 14 m + 12 m, a bit short for me. Still, this swim was under the NR too.

    Battle of the True Drop Dead Sprinters:

    Fastest woman and man determined by the aggregate time of the 25s. Using an aggregate is generally advantageous for me because I can hammer out a good 25 back to get a starting edge. After a goodish rest, I actually felt a bit more awake and psyched to race. And I grabbed a nice USMS tech shirt as a prize!

    25 back
    Last year: 13.3
    This year: 13.4

    25 breast:
    Last year, 16.5.
    This year, 15.7.

    Boom! This .8 improvement was due completely to the fact that I had a great start -- fast off the blocks, clean entry and great distance. My breakout wasn't the best as I had to jerk up my head to get to the surface.

    25 fly::

    Last year, 12.6.
    This year 13.0 with a long glidey finish. Decent start.

    25 free:

    Last year: 12.2
    This year: 12.2.
    My usual shallow start.

    Aggregate time:

    Last year: 54.6
    This year: 54.5
    Right on the same time in my dotage.

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Thoughts:

    1. Really happy to get the NR right outta the box this season. Mission accomplished and can happily soldier on.

    2. I felt slightly discombobulated and choppy in the water. I'm thinking that's due to being sick for a good bit, and out of the water. I basically was forced to do a short drop taper, which would not have been my choice. I also felt slightly "off" racing mid morning. I always swim better in the afternoon, which is when I practice generally.

    3. Though I did my usual warm up, I didn't have that "firing on all cylinders" feeling for my first race. I'm wondering if I need to do more speed work in warm up when I race in the am? Jazz mentioned he did a 50 @ 90-95% in warm up. Or, more likely, maybe it's just rare to feel that way.

    4. Dropping .8 in the 25 breaststroke by nailing the start really underscored that I am under-performing in my 50 fly and 50 free with subpar forward starts. But the only away to improve starts is by practicing them -- always a thorn in my side.

    Definitely going to yoga tomorrow as I'm sure I'll be sore!

    Speedo posted some fast times. Jazz threw down a fast 50 free as well. I video'd this with my iPhone. Will upload later.

    Updated October 31st, 2011 at 11:36 AM by The Fortress

    Categories
    Masters Swim Meets / Events
  12. A decent meet today

    by , October 29th, 2011 at 07:11 PM (Mixing it up this year)
    Started off with a great 200 Fly today, I had not broken 3:15 in a long time but today I went 3:12.81. My 500 Free was better than last time but still not what I wanted to do 6:33.62.

    Overall a good start. Up for tomorrow I have 100 Back, 100 Fly and 50 Free. I am really looking forward to the 100 Fly!
    Categories
    Uncategorized
  13. Saturday, Oct. 29, 2011 11:15am

    by , October 29th, 2011 at 04:46 PM (Fast Food Makes for Fast Swimming!)
    For today's workout I got inspiration from Kirk's morning practice. For a lot of this, I could just copy and paste, but that's not as fun. Plus I had to make a few modifications to better it a little!

    Solo at the Y, sharing a lane with for a little bit, but no big deal.

    Warmup:
    500 (200 Free, 100 Back, 200 Free)

    Main:
    On the 1:10/100 Base +:05
    1 x 400 Free @ 4:45 (went 3:36)
    1 x 300 Free @ 3:35 (went 3:27)
    1 x 200 Free @ 2:25 (went 2:18)
    1 x 100 Free @ 1:15 (went 1:08)
    **Originally I had planned to duplicate the 1:10 base that Kirk did, but :04 seconds rest at the beginning just wasn't going to happen. I'm middle D, not big D.

    About 2 minutes rest, drink some gatorade, and then:
    On the 1:10/100 Base
    1 x 500 Free Pull @ 5:50 (went 5:45)
    1 x 400 Free Pull @ 4:40 (went 4:34)
    1 x 300 Free Pull @ 3:30 (went 3:25)
    1 x 200 Free Pull @ 2:20 (went 2:16)
    1 x 100 Free Pull @ 1:10 (went 1:07)

    100 EZ

    2 x 400 IM Broken by 25s - 1:00 rest between each 400
    w/ :15 rest on 1st 25, :14 rest on 2nd 25, etc. down to :01 rest prior to the last 25. This is reverse of the KNelson/Cascade Swim Club pattern, but it works well with broken 400 IMs.

    2:00 rest

    1 x 400 IM for time went 5:02
    1:10/1:20/1:26/1:06
    The fly really hurt here, lots of swimming prior to this fast effort.

    200 EZ and out
    -------------------
    4500 Yards

    Kirk's club coach knows how to bring the pain...and they did another 3000+ on top of this.

    With this workout, I am now over 400 Miles for the year (401.09), 60.50 miles for the month, and 29,700 Yards for the week in 10 sessions. Had I known I was only 300 short of 30K, I would've done it. Now I just need to see if I can crack 500 by Dec. 31st!

    Updated October 29th, 2011 at 05:50 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  14. Workout 10/29/11

    by , October 29th, 2011 at 01:18 PM (Maple Syrup with a Side of Chlorine)
    With Masters team at Rec (scy)

    200 FR/200 BK/100 FLY,100 BR drill/100 ez

    4 x 200 on 3:35
    - 1: 50 FLY, 150 FR
    - 2: 50 BK, 150 FR
    - 3: 50 BR, 150 FR
    - 4: 200 IM

    Break time: lead drills and streamline/turn work with team. 200 yards +, 25 minutes

    500 swim

    8 x 50 on :60 (choice - I did IMO)
    8 x 25 on :60 (choice - I did IMO)

    100 w/d

    (2900 yards+, 100 minutes)

    -------------
    Had fun with the team today, and enjoyed helping with some mechanics and sharing some ideas about getting off the walls fast with a strong streamline.

    I added extra 50's to the first set, but still had plenty of rest. I was able to swim the 500 in 6:04, which felt good given the extended time with stroke stuff. The 50's also felt good (28's), and the 25's were all out - saw the 12's on the FR.

    We are expecting more snow tonight, perhaps up to 8 inches. Off to put some of the lawn stuff in the garage, and maybe head downtown to the Fallapaloza event (Main street is closed to traffic, live music, vendors, food) that is happening for the first time this year.

    Updated October 30th, 2011 at 11:01 AM by rxleakem

    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout: 10/31/11

    by , October 29th, 2011 at 12:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We will host a meet in two weeks, we'll start including some race prep swimming.

    SCY
    WARM UP:
    3 X 150 2:30 2:15
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    1 X 100 easy 2:00
    4 x 25 build to fast :45
    1 X 50 @ 100%
    Four rounds, all choice.

    1 X 100 easy

    8 x 50 kick 1:00
    1 X 100 easy swim

    8 x 25
    odd: build to race finish
    even: blocks-sprint 20 easy in

    1 X 100 easy

    10 X 50 free
    5 on :40 5 on :35
    OR
    5 on :50 5 on :45

    WARM DOWN: 4 X 50 easy 1:00

    4600Y
    Categories
    Swim Workouts
  16. Getting into the holiday spirit

    This morning I swam with the Asphalt Green masters team. As I was leaving the doorman told me I was the first person up and out of the building this morning, then my chatty cab driver told me I was the first sober person he’d had in his cab on his shift, so I felt like I’d accomplished a great deal even before I got to the pool.

    Coach Craig was on deck. i wore my jack-o-lantern swim cap. Here’s how it went:

    650 lcm warmup (400s, 200k, 50 pull)

    1000 straight swim, done as 500 alternating 50 right-side breathing / 50 left-side breathing + 500 alternating 50 fist drill + 50 regular swim [I alternated FR/BK by 100s on the last 500, and pondered by backstroke fist drill is so much easier than freestyle fist drill. My answer--I don't count on hand leverage to rotate me in backstroke.]

    15 x 100 FR
    1-7: tap drill (pull using kick buoy as a pull buoy, and tapping board at end of each stroke)
    8-12: pull w/ pull buoy between ankles [to work core strength]
    13-14: kick on back
    15: easy swim
    [I missed 150 of the tap drill when I got out to watch what other swimmers looked like doing it. (I was having trouble losing my balance at the end of my stroke as I tapped the board, ie I had to really work to rotate back towards my front instead of continuing rolling over towards my back). Across the lanes, those that looked good doing the drill tapped the board on the recovery rather than at the fullest extension of the stroke, kept their bodies firm and in one piece when rotating, and tended to wedge the board up as high as possible. I tried all three of these things, and it seemed to go a little easier. It’s still not my favorite drill, but I was trying to be patient and see what I could learn from it.]

    100 easy pull
    200 easy swim
    300 easy pull
    400 fast
    100 easy pull
    200 easy pull
    300 fast
    100 easy pull
    200 fast
    :30 rest
    100 fast
    [We did these on 1:50/100 basis. I alternated FR/BK by 100s on most of them, and really milked the easies so that I could work the fasts. I had to switch to fast kicking or turn early on all the fast swims except for the 100 in order to not run over lanemates, so most of the times weren’t meaningful, which was ok—I was mostly happy to work these for feel rather than for time. I did go 1:32 on the 100 fast (BK), and split 1:22 on the 200 fast (FR), so my swimming is getting back to where I think it should be.]

    300 warmdown

    I enjoyed this workout and was glad to be back swimming with the team.

    This morning’s rain is supposed to turn to sleet, then snow—crazy for October! I hope it sticks at least overnight—it would be cool to go swim at the beach tomorrow if snow is on the ground! I do fear that the snowstorm might put a damper on the attempt to have a record number of people dancing to “Thriller” tonight on the Coney Island boardwalk.

    Happy Halloween to everyone!

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  17. Friday, Oct. 28, 2011 5:00am & 5:00pm

    by , October 28th, 2011 at 10:47 PM (Fast Food Makes for Fast Swimming!)
    A.M. Swim:

    200 Free
    300 Free Pull
    8 x 50 Kick w/ board @ 1:00
    100 Free

    300 Yards of Fly drills with group...fun fun lazy swimming. I wasn't feeling like doing much this morning.

    200 EZ and out in 30 minutes or so.

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

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

    P.M. Workout:

    Warmup
    300 Free
    200 Kick on Back
    500 Free Pull (went 6:10ish)

    The lifeguard gave me the idea for this:
    12 x 100 (3 of each stroke, try to descend them)
    • 3 Fly @ 1:30 (went 1:10/1:12/1:13) I just tried to hang on
    • 3 Back @ 1:30 (went 1:20/1:19/1:18)
    • 3 Breast @ 1:40 (went 1:30/1:28/1:25)
    • 3 Free @ 1:20 (went 1:07/1:06/1:06)
    50 EZ

    10 x 75 Free Pull
    • 4 @ 1:00 (held :49s)
    • 3 @ :55 (held :48-:49)
    • 3 @ :52.5 (held :47s)
    8 x 50 Free @ :40 "cooldown" going :35s

    100 EZ
    ----------------------
    3500 Yards
  18. Oct 28, 2011

    by , October 28th, 2011 at 06:19 PM (Canuck Countdown)
    226 days until Day 1 of the FINA World Masters Championships

    Tues, Oct 25
    Kinsmen Aquatic Centre
    East Warmup Pool (25m)

    Don't remember the workout, but did 3500 meters.

    Thurs, Oct 27
    Kinsmen Aquatic Centre
    West Warmup Pool (25m)

    800 Warmup - mix of swim, kick, drill, pull
    (only did 500 meters of this)

    Next set is continuous, choice of stroke
    8 x 50 @ :60
    6 x 50 @ :55
    4 x 50 @ :50
    2 x 50 @ :45

    10 x 100 alternate 50 kick/50 swim and 50 pull/50 swim @ 2:10, choice of stroke

    4 x 50 fly drill @ 1:00
    25 fly FAST from push!
    4 x 50 back drill @ 1:00
    50 back FAST from push!
    4 x 50 breast drill @ 1:00
    75 breast FAST from push!
    4 x 50 free drill @ 1:00
    100 free FAST from push! 1:02

    200 EZ

    Total Distance = 4050 meters
    (I only did 3750 meters)
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  19. Workout 10/28/11

    by , October 28th, 2011 at 04:06 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    200 FR/200 BK/100 FL and 100 BR drills

    10 x 100 FR Pull with buoy on 1:20

    50 ez

    2 times through:
    - 3 x 75 kick on 1:30
    - 1 x 50 skull/25 kick on 1:30
    - 3 x 100 IM fast on 1:30

    250 junk w/d

    (3100 yards, 50 minutes)
    ----

    First time in the water since Tuesday am, and I was not sure what I was actually in the mood to do. I was going to start with 4 x 100 after my warm-up, but the 4 people in the lane decreased to 2 so I just cranked out 10, holding 1:09-11's the whole way through.

    The last set was to keep up with my goal of kicking more, and I threw some IM's in where I focused on turns and streamlines.

    I'll practice with the masters team tomorrow, and have been asked to help to offer another segment of instruction during the practices for the next couple of months. It looks like the meet in Portland, ME, is on for 11/13, and then I will hit Saturday of the NEM SCM champs in Boston on 12/10 since I have to cover for my boss at work on that Sunday. Then scm will be over for me for the year, and I will look to hit scy in stride during the spring.
    Categories
    Swim Workouts
  20. On illness and rest

    by , October 28th, 2011 at 03:32 PM (Random Nonsense)
    The workout is at the end, if that is what excites you about my blog posts.

    Illness: I caught a cold Saturday and decided treat it as much as possible. Saturday included no exercise, a nap, 3 doses of mucinex, lots of benedryl, ibuprofen and a constant stream of fluids. Other than the nap, I continued this routine for 4 days, started feeling better and cut back on the doses. The symptoms remained mild the entire time, I could breath through the night and slept well every night except the first night.

    Normally, a cold would turn into a horrible sinus infection, and I wouldn't be able to breath for at least a week. This time I am keeping better records of what I did and how long I have been sick to manage future expectations and repeat was seemed to work well.

    The mild symptoms early on were really surprising. Last year I had 3 really bad sinus infections in 4 months, then since January I have not been sick. One change I made in January was to start taking a garlic supplement daily. I have no idea if this prevented the typical sinus infection from taking hold, or if it was something else, I will continue with it. The winter season will be the telling season.

    Garlic supplements are advertised to help with something else, no idea what, nor do I care. I read a study about garlic's effect on bacterial infection, so I thought I would give it a shot. It is cheap, no side effects, no calories, so worth case I am throwing some money way.

    Rest: Thursday morning when I was coerced out of the bed to go do a solo swim last week, I knew I was putting myself at risk to get sick. Last week I had a great run of making swim practices and a poor run staying well rested (correlation?). If I don't swim in the morning, I can get almost 2 hour more sleep.

    When I am training hard, I think my sleep requirements increase from sub 8 hours to 9 hours.

    I am at the point in a cold where I feel fine, I am just waiting for the last of the gunk to get out of my lungs/nose. No running nose, no chronic cough, good enough to swim.

    Team Practice SCY

    Warm up
    - 300 swim
    - 300 back
    - 300 kick w/fins
    - 300 back
    - 300 swim
    Main Set
    - 6x50 on :40
    - 3x100 on 1:20
    - 300 on 4:00
    - 300 kick w/ fins
    - 300 on 4:00
    - 3x100 on 1:20
    - 6x50 on :40
    Cool down
    - 200 ez

    Josh crushed me on the main set. NFG can kick. During warm up she was kicking and keeping up with my back. During the kick with fins, she kicked a 250 without fins and beat the 300s with fins.

    Morning humor? This was immediately after practice.
    NFG to me: Do you compete in Tris?
    me: No, sorry. <pause> About half the team does tho.
    NFG: Yeah, I can tell.
    I bust out laughing.

    I don't know if she meant she could tell because so many people show up with wet suits and tri suits or because so many swimmers swim like triathletes. The latter thought is what I was laughing about.

    I pointed out to Josh he crushed me today, and he mentioned he was just trying to stay on track to do 1:10s in Dec.
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