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  1. Overdoing it - tired but it feels good!

    by , April 10th, 2011 at 09:40 PM (Grandma Got Run Over By A Swim Team)
    Today was an exhausting but wonderful day - started off with tennis (for the first time in about 3 years!) - played with one of the drug reps (Ryan) & he ran me all over the stupid court!! It was awesome!! After an hour & a half I went home & puttered around for a bit & then went to the pool. Was supposed to meet Jennifer for a few yards, but she was timing a local mini-tri & was delayed so I swam by myself..which turned out to be a good thing, because around 3300 yards I suddenly realized that I was exhausted.


    100 free 25 back/25 breast x 4
    6 x 100 pull on the 1:30 (no paddles)
    100 kick free on 1:50, 50 fly kick on back on 1:00 x 4
    300 EZ breast/free


    6 x 200 pull w/paddles on 2:45
    6 x 100 free/IM on 1:30/1:45
    6 x 50 on :45
    300 breast/free thingy


    TOTAL: 4500
    Categories
    Uncategorized
  2. PNA Champs - Day 2

    by , April 10th, 2011 at 09:09 PM (Dan's hobby/obsession)
    Yes, I did watch That Guy's 200fly and thought things were a bit off as I saw his splits. (being the hermit I am I didn't actually walk the length of the pool to talk to him, though) I was taking notes during the 100 back because I'm starting to think I might have a shot at breaking 1:00 in this race if I actually start training some backstroke.

    Another beautiful day at the indoor pool -- no sunburn here! Although I did get a bit of a "burn" when I took my "missed walls cost me 3 seconds on my 200" speech on my older brothers' swim coach (from the 1970's) He says "3 seconds? More like 5! Probably more!!! c'mon!!" -- I'm pretty sure he saw that for the load of cr*p it really is.

    Anyway, on to the races..

    500 free - 5:31.07
    13+ seconds faster than the last time I swam it. I went out in a 1:02 and decided to cruise for 300yds to save my legs for the last 100. I think I should have set the cruise control a little faster because I had plenty left at the end and missed my goal time by a couple of seconds. (nailed the walls today, though!) It was still good enough to get me a Nat. Q time for the 45-49 Age Group, assuming they don't go down significantly as a result of the screamin' fast times to be posted at the end of the month....

    100 back - 1:06.28
    2.85 seconds faster than last month. A pretty good swim. This was about 5 minutes after the 500, but it felt OK and I finished thinking that I should have been able to go faster. Time to start working on improving my turnover and getting more SDK's off the wall.

    100 free - :54.71
    Finally, finally, FINALLY I got under :55. And yes, I had a couple of crappy turns.

    My reward? "Nice swim" from That Guy

    :55 was a goal last year and I was close to getting there until I pulled just about every muscle on my right side and had to take the whole summer off to rehab. I finally got back to :57's in February but thought that was pretty slow and almost gave up on the swim season to focus on training for a marathon.

    But it turns out I don't enjoy running in the rain, so I went back to the pool and started hitting the intervals harder and doing more sprints. So to the folks who encouraged me to stick with the swim season, "Thanks!"

    200IM - 2:23.99
    If it hasn't been obvious before, let me be clear - I are a freestyler.

    So a 2:23.99 is pretty good for me and this swim was 9.85 seconds faster than the one I swam in February.

    Out in :30.30, which was a surprise because I really was swimming "smooth" trying to save energy for the backstroke leg which was a

    :36.01 and not what I was planning. I followed that up with a :46.44 breaststroke
    and a :31.51 free. So not great splits, but like I said, I are a freestyler, so anything under 2:30.00 I was willing to be happy with.

    Relays -- really at this point, after 2 days these were just for fun. Mixed medley & men's 200fr. Decent split for the backstroke leg of the medley (31.80) but not what I thought I could do & I didn't stick around to see what my anchor leg 50fr split was - it felt like a high 25, but I thought yesterdays was a :24.xx, so my judgement's a bit off.

    It was a great meet and I enjoyed watching the forumites swim and cheering on my teammates from the Monroe Y Masters. Shattering my season times was nice, too and I'm sorry to end my season so early. I'm looking forward to a summer of maintaining some of the speed I found this winter and starting off the 2011-12 season with some times close to what I swam this weekend.
  3. Sunday, April 10

    by , April 10th, 2011 at 03:27 PM (The FAF AFAP Digest)
    @ Gym:

    15-20 minutes of RC exercises

    30 minutes stretching:
    -- dynamic stretching, broomstick ([nomedia="http://www.youtube.com/watch?v=Z4c95kosHes"]YouTube - Shoulder Rotational Stretch, Dynamic Flexibility Exercise[/nomedia]), static stretching

    @ SCM Pool:

    30 minutes slow swim
    10 x 25 shooters
    100 EZ

    20 minutes in hottub

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

    Commentary:

    Snuck in a recovery workout between today's activities. I'm actually looking forward to a recovery week as well. And I'm super busy this week, so eliminating the gym will free up some time.

    I'm very proud of my Lil Fort. Today was her first running race -- a local 5K to benefit her elementary school. Very good turnout and Mr. Fort's training partner got schooled by a marine to his dismay. I was slightly worried because it was hilly course, but she was undaunted. She came in at 27:30 and was the fastest 14&U girl. She had too much in the tank at the end because she sprinted the last 1/3 mile or so. Now she's all fired up for her 5K in Boston next Sunday. Mr. Fort, on the other hand, is battling a hamstring problem again. He hasn't run for a week (but done hard biking), so he's hoping he can actually make it through the marathon.

    And speaking of Boston, I've got to find a place to swim. I finally focused on my travel schedule, and I'm gone from Saturday evening to Tuesday afternoon. I don't think I'll have any time to swim until late Monday afternoon with our busy schedule. But I have to get in the water sometime while I'm there!

    Updated April 11th, 2011 at 11:15 AM by The Fortress

    Categories
    Swim Workouts , Yoga
  4. Taper Day 11 for Y Nationals

    by , April 10th, 2011 at 07:17 AM (Year Three: The Road Back)
    Last Saturday practice before Y Nationals and the last day I planned to really push it and swim the all out efforts hard. But... I was feeling really, really sluggish in the water on my warm-up. The pool was really crowded this morning (much to my surprise). On the plus side, a father asked me if his daughter could share the lane with me. She was about 9 and cute as anything. When I asked her if she was on a swim team, she said no, "but she was practicing for her first triathalon of the season - she was planning 5 altogether"! Go little girl!

    So, I'm feeling sluggish and I have a dynamo youngster sharing a lane with me. Huh... We shared a lane until I was done with my kick set. (Then, the man sharing with her father was finished and she scooted over to his lane.) I ended up sharing with another guy who hopped in about two minutes later until a lane finally opened up as I was getting ready for my 50s. I moved, as I was finding it hard to do AFAP while dodging another swimmer in the lane. Anyhoo, here's what I did:

    400 Warm-Up
    8 x 50 Kick on 1:15, 25 underwater/25 choice
    1 x 100 Drill Cycle on 2:15 (did fly w/ fins)
    4 x 100 Free AFAP on 2:00 (went 1:33-ugh!, 1:22, 1:17, 1:14)
    1 x 100 Drill Cycle on 2:15 (did fly w/ fins)
    4 x 50 Free AFAP on 1:30 (went :34, :33, :33, :32 - was hoping for faster....)
    1 x 100 Drill Cycle on 2:15 (did fly w/ fins)
    6 x 25 Free AFAP on 1:00 (went :14, :14, :12, :13, :13, :12 - Whew and YAY!)
    400 Cool-Down (done as 25 drill stroke/25 free - 2 rounds of each stroke)
    Total Yards - 2250

    Not a great day in the pool, but still a day in the pool. Not only sluggish, but I felt really tight and made an effort to stretch out my muscles (and shoulders especially) right after my swim and periodically throughout the rest of Saturday. Decided it's time to stop push-ups/pull-ups, etc. so there is no arm/shoulder fatigue going on. Anyhoo, Sunday is my rest day, so hopefully I'll get back into the pool on Monday and have a great few days of practice before I fly to Florida on Thursday. I would love to go to Florida feeling really confident. The 100 times today sapped that a bit (although there was a guy in my lane at the time), but I was feeling much better after the 25s (don't recall ever doing a 25 in under :15, much less 6 of them in a row and a :12 - holy cow!)

    Enjoy your swims today and I'll check in tomorrow.
    Categories
    Swim Workouts
  5. PNA Champs Day 1 - Apr 9

    by , April 10th, 2011 at 12:40 AM (Dan's hobby/obsession)
    A decent day of swimming. I put together a 2-week taper (66%, 50% volume) and decided to end my season with a shave, swim cap and tech suit.

    I enjoy the King County Aquatic Center pool. When I got in this morning, I felt FAST. I almost cut my warmup short at 200yds because I didn't want to jinx the feeling by staying in too long. But I decided to stick with it and I even did a sprint off the blocks during warm up (I usually don't because of the lines, but decided to do it today to make sure I wouldn't have any issues with the cap & goggles combo)

    200fr - 2:00.25...2.69 seconds faster than last month's effort

    I was shooting for 1:57.00, but on the first turn I flipped too far from the wall and had to burn a lot of energy getting back up to speed. (a recurring theme for me, it seems) and then, to top it off, I misjudged the same wall 2 more times. Yep, 3 of 4 turns at the far end of the pool were just plain awful.
    So really, I swam very well, considering all the mental mistakes.

    100IM - 1:05.13..2.29 seconds faster than last month

    The taper showed itself here - I went out under :30 for the first time and managed to improve my breaststroke time a bit.
    I'm very happy with this swim - it may be a long ways from "fast," but it gives me hope that I might get close to that neighborhood someday.

    50ba (relay) :31.41..1.79seconds faster than last month

    I'll take it. I worked on my starts a bit the past couple of weeks and the taper helped a lot.

    50fr (relay) :25.32..0.66seconds faster than last month

    A lot of time dropped for a 50, but not as much as I had hoped with the shave & taper and the leaning relay start.

    Not a bad first day. No NQT's, in my current AG or next years', so I failed in my quest for the day, but significant improvements to my Masters' swim times.
    Categories
    Uncategorized
  6. Saturday, April 9, 2011 NW ZONE Results

    by , April 9th, 2011 at 10:45 PM (Fast Food Makes for Fast Swimming!)
    I had a great meet. 5 new masters best times out of 5 swims today!!!
    I didn't get a real chance to do any cool down, so I just did the whole meet "cold turkey", which I wouldn't advise to most people, but for me today it was working so I went with it.

    Note: These are unshaved, untapered, very tired James doing these swims, and I still did good. I can't wait till Nationals to see what comes then!!

    400 IM - 4:35.01 Best time by 4.7 seconds!
    29.91 / 31.56 = 58.47 (pretty ok)
    36.15 / 35.53 = 1:11.68 (this was good for me)
    40.57 / 41.20 = 1:21.77 (feeling the burn here)
    32.21 / 30.88 = 1:03.09 (ouch)
    Overall a great swim. The whole heat was pretty quick.
    [nomedia="http://www.youtube.com/watch?v=-Ztx4fvY_hg"]YouTube - 4-9-11 400 IM NW Zones.mp4[/nomedia]


    50 Breast - 31.18 Best time by .3 seconds!
    This swim was pretty good. 13 heats after the 400 IM...I think I warmed down a 50 aftert the 400 IM and that was the extent of my warming down for the meet.

    200 Free (as Fly) - 2:06.07 Best Fly time by 1.7 seconds!!
    27.09
    31.71 (58.80)
    32.78
    34.49
    on a slight technicality it was a best time swim...I did do a couple 1 hand touches on purpose...didn't hit the timing correct coming into the walls, so I just dropped the arm down, took an extra breath, then turned. Even with 2 hand touches, I'm sure I still would have had a best time. It was finally nice to race a 200 Fly with "competition". Most of my meet swims are solo in a sense. Nationals will be fun in this one.
    [nomedia="http://www.youtube.com/watch?v=Hbd0yoWGkEQ"]YouTube - 4-9-11 200 Fly in the Free event NW Zone.mp4[/nomedia]


    200 Back - 2:15.94 best time by .5 seconds!
    31.25
    34.11 (1:05.36)
    35.42
    35.16
    KNelson and I were the 2 non backstrokers in the final heat, and it showed. I swam right next to John Keppler, who went a 1:58 or so. That Guy was out there too, doing something like a 2:08. There were a couple other times behind him before I hit the wall. Oh well, at least its over.

    100 IM - 59.76 - best time by .8 seconds!
    I was really surprised by this one. I knew I wanted to make it 5 for 5 on my best times for the meet, and in the back of my head I wanted to get under a 1:00, but I truly didn't expect to do it. I hate the 100 IM, it's just way too sprinty for my blood!! Still to break a minute I felt like a kid again...remember how happy you were to finally break a 1:00 in the 100 Free??? That's the kind of feeling I had this afternoon. After furthur review, I won the heat by .03, and .05 over 2nd and 3rd place!
    [nomedia="http://www.youtube.com/watch?v=sQSF3Dfteto"]YouTube - 4-9-11 100 IM NW Zone.mp4[/nomedia]


    The PNA meet will still be continuing tomorrow, but I was only headed there for 1 day, that's why I swam the 5 events all today. Good luck to everyone else out there tomorrow!!

    My kids also wrote on my back for the meet, here is the picture:

    Updated April 10th, 2011 at 12:18 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices , Meets
    Attached Thumbnails Attached Thumbnails Click image for larger version. 

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  7. Morning with the girls at the Y

    by , April 9th, 2011 at 06:10 PM (Mixing it up this year)
    Got 2500 done before the girls arrived.

    10x100@1:45 Free
    500 Free kick w/fins every 3rd 25 fast
    10x50@1:00 Fly w/fins as 25 drill/25 swim
    2x200@:10R Free w/bouy
    100 Free
    500 Free broken 1,2,3,4,1,2,3,1,2,1@:10R

    Total 3000 yards
    Categories
    Uncategorized
  8. LC/OW double

    This morning I swam with the Asphalt Green masters. It was wonderful to swim in the big cool deep pool, and I got to swim with some of my favorite open-water swimmers whom I hadn't seen in a while. (I waited all workout to use my line, “Anyone who’s swum the English Channel should go ahead of me!” but unfortunately never got the chance, mainly because they didn’t need telling). Here’s what we did:

    900 lcm warmup

    500 swim choice, alternating 6 fast stroke cycles / 6 easy stroke cycles on first 100, 5 /5 on 2nd 100, and so on up to 2/2 on last 100 [I did FR and BK on the first 100, FR / BK / BR on the 2nd and 3rd, and IM order on the 4th and 5th. This was fun.]

    8 x 100:
    1-4 = 75 easy ST (IM order) + 25 overkick FR @ 1:50
    5-8 = 75 easy FR + 25 overkick FR @ 1:40

    50 easy

    4 x 150 kick @ 4:00, desc. 1-4 and negative split each 150 [We were assigned 200s with fins, but I went barefoot and did 150s instead.]

    50 easy

    10 x 50 fast @ 1:20 [held 37/38s]
    200 easy @ 4:00
    8 x 50 fast @ 1:10 [all 37s]
    200 easy @ 4:00
    6 x 50 fast @ 1:00 [37/38s]
    [I 6-beat kicked on all the fast 50s. These were hard but felt good. HR 144-156 during 50s.]

    300 warmdown

    After workout I went out to the beach with some fellow CIBBOWs swimmers. There were 6 of us swimming today. The water was 43, the air temp in the mid-40s, with a little breeze and haze. There was one horseshoe crab on the beach right where we usually get in, but I didn't see any others--I've only ever seen them on shore, and am not sure if they can swim in the water, or just walk on the bottom. I got in with less drama today, and stayed in for between 10 and 15 minutes—I swam past shark fin rock to the closest western jetty and back, about 600m altogether. It was so nice being in the cold water—today was the first time this spring I’ve actually felt comfortable just swimming along in the ocean, and for much of the swim I felt pretty warm, except for my hands and feet. I was chilled by the time I got out and shivered while warming up in the van, but was so glad I went out today. Hurray for spring, however pokey it is arriving this year!
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  9. Recovery day, then the taper begins

    by , April 9th, 2011 at 12:50 PM (A comfort swimmer's guide to easy swimming)
    Saturday, 4/9/11

    SCY, Solo

    Warm up (800)
    4 x (100 swim - 50 kick - 50 drill) Choice
    - Alternated free and back

    Set #1: Fins, Paddles and Snorkel (500)
    1 x 500 - smooth Negative split
    - was around 6:45 on this

    Set #2 (500)
    10 x 50 - No Equipment all free
    2 build/55 - 1 strong/50
    - 40, 38, <35
    2 build/55 - 1 strong/45
    - 42, 40, <35
    2 build/55 - 1 strong /45
    - 43, 41, 35
    50 easy

    Drill Set (600)
    3 x 200 Back/20sr ~ Fins
    50 kick under H2O
    - kicked to around 15y each way
    50 kick w/cup
    50 swim w/cup
    50 swim fast w long underwaters
    - was 3:05-10 on these

    Main Set:
    24 x 50 ds 4 to a fast build on 4th 50/1:00
    - 1-4,13-16 as 25 fly/25 free; 43->38
    - 5-8, 17-20 free; 40->35
    - 9-12, 21-24 back 45->39

    Warm down
    200 easy
    - did mix of strokes. (even breast!)

    Total: 3800 y
    Categories
    Uncategorized
  10. Sat Apr 9th, 2011

    by , April 9th, 2011 at 11:44 AM (Ande's Swimming Blog)
    Sat Apr 9th, 2011

    20 days til Nats

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, scy diving well
    7:30 to 9:00 dove in 7:35ish
    trained with nate
    beside marcio & chris
    wore FS 1 Jammer

    WARM UP
    did easy 50's
    stop at 7:50

    Main SET:

    ASSIGNED: 5 rounds of
    5:00 swim for distance
    1:00 break
    4 x 50 desc on 1:15 desc, 70, 80, 90, 100%
    4 x 25 on 30 odds 1 br evens 0 br
    1:00 break

    DID:

    round 1: did 5 x 50 on 1:05 during 5:00 swim
    4 x 50 went 25 on #4 from push
    4 x 25 breath control

    round 2: did 5 x 50 on 1:05 during 5:00 swim
    4 x 50
    went 24 on #4 from push
    4 x 25 breath control

    round 3: did 5 x 50 on 1:05 during 5:00 swim
    3 x 50, skipped #3,
    went 23 on #4 from dive
    4 x 25 breath control

    round 4: did 5 x 50 on 1:05 during 5:00 swim
    2 x 50 skipped #'s 2 & 3,
    went 22.8 on #4 from dive
    4 x 25 breath control

    round 5: did 2 x 50 on 1:05 during 5:00 swim, got out to rest
    skipped 1, 2, & 3 of 50's to rest
    went 21.9 on #4 from dive off side
    50 easy

    Next meet:

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Days till
    Entries:
    Fri Apr 29, 2011 400 IM 6th Event, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM
    Categories
    Swim Workouts
  11. Sat Apr 9th, 2011

    by , April 9th, 2011 at 11:44 AM (Ande's Swimming Blog)
    Sat Apr 9th, 2011

    20 days til Nats

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, scy diving well
    7:30 to 9:00 dove in 7:35ish
    trained with nate
    beside marcio & chris
    wore FS 1 Jammer

    WARM UP
    did easy 50's
    stop at 7:50

    Main SET:

    ASSIGNED: 5 rounds of
    5:00 swim for distance
    1:00 break
    4 x 50 desc on 1:15 desc, 70, 80, 90, 100%
    4 x 25 on 30 odds 1 br evens 0 br
    1:00 break

    DID:

    round 1: did 5 x 50 on 1:05 during 5:00 swim
    4 x 50 went 25 on #4 from push
    4 x 25 breath control

    round 2: did 5 x 50 on 1:05 during 5:00 swim
    4 x 50
    went 24 on #4 from push
    4 x 25 breath control

    round 3: did 5 x 50 on 1:05 during 5:00 swim
    3 x 50, skipped #3,
    went 23 on #4 from dive
    4 x 25 breath control

    round 4: did 5 x 50 on 1:05 during 5:00 swim
    2 x 50 skipped #'s 2 & 3,
    went 22.8 on #4 from dive
    4 x 25 breath control

    round 5: did 2 x 50 on 1:05 during 5:00 swim, got out to rest
    skipped 1, 2, & 3 of 50's to rest
    went 21.9 on #4 from dive off side
    50 easy

    Next meet:

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Days till
    Entries:
    Fri Apr 29, 2011 400 IM 6th Event, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM
    Categories
    Swim Workouts
  12. Sat. Team practice

    This morning was just one of those quiet morning practices. I think everyone was thinking about getting home to enjoy the nice weather we finally have here on the coast.

    I think we all just kind of swam through practice. Not too slow but definitely not very many high quality swims.

    Coach had a great workout though. I am trying to learn how to bilateral breathe so I worked on that as much as I could .

    600 (200 swim/100 kick)
    8 x 50 (odds kick/swim , evens drill/swim)

    2 x the following

    4 x 100 @ 1:30 hold a good pace
    400 pull negative split w/30

    8 x 50 @ 60 (IM order/free)

    4 x 100 IM @ 1:50

    400 pull negative split

    8 x 50 @ 55 ( descend stroke count 1-4)

    200 w/d

    4400

    The intervals were not difficult I just was not all there today. Nothing very impressive but I'll take it and move on.

    Time to get some chores done and then get outside to enjoy some sunshine this weekend.
    Categories
    Uncategorized
  13. Saturday Workout

    by , April 9th, 2011 at 09:14 AM (Pete's swim blog)
    SCY

    500 Warm up

    200 Kick
    400 Indiana IM (50 Fly/100 Back/100 Br/100 Fr/50 Fly)
    200 Kick
    400 Pull
    200 Kick

    200 IM
    200 Free
    200 IM
    200 Free
    400 Pull
    4 Times through
    * 50 IM order
    * 50 Free
    2 Times through
    * 100 IM
    * 100 Free

    3 x 150 Free/IM Order/Free
    3 x 50 IM Order Down/Free back

    (5100 Total)
    Categories
    Swim Workouts
  14. Sprinturday 4/9/11

    by , April 9th, 2011 at 09:06 AM (The Labours of SwimStud)
    Went for a 2500 jaunt today.

    Warm
    400 FR

    Main
    4 x through all on 10:00
    1 x 50 FR 1:00
    1 x 25 FR :30
    1 x 25 K :30
    1 x 200 EZ

    Kick
    500 Fin kick FR/FL by 25

    Cool
    6 x 50 FR
    Categories
    Uncategorized
  15. No frills...lots of drills 4/8/11

    by , April 8th, 2011 at 06:05 PM (The Labours of SwimStud)
    Warm Up
    600 FR
    10 x 50 K 1:30 alt FR/BR

    Free Set
    4 x 50 Stick Catch Up
    4 x 50 Fist Drill
    4 x 50 Side 6 kick
    4 x 50 3 n Glide
    4 x 50 Swim

    Breast Set
    4 x 50 BR K
    4 x 50 Pull--fast hands
    4 x 50 Fly Kick
    4 x 50 Fulcrum swim
    4 x 50 Swim
    1 x 200 BR

    Kick

    500 Fin kick FR/FL by 25

    Cool

    200 EZ
    Categories
    Uncategorized
  16. Double Fast Fri Apr 8th, 2011

    by , April 8th, 2011 at 04:21 PM (Ande's Swimming Blog)
    Double Fast Fri Apr 8th, 2011

    21 days til Nats, Whitney said taper begins Monday

    Subscribe to Ande's Swimming Blog

    Tyler Coached
    UT, LCM main pool
    noon to 1:15 dove in on time
    trained with Todd the Breastroke god
    beside James Fike, Bob, & Larry
    wore FS 1 Jammer

    WARM UP
    stop at 12:10

    Main SET:

    ASSIGNED: 8 x 100 fr on 2:10 best ave
    rest 1:00 before #8
    DID: 8 x 100 fr done 50 fast for time, 50 easy
    held 29's

    100 easy

    ASSIGNED: 8 x 100 fr on 2:20 best ave
    rest 1:00 before #8
    DID: 8 x 100 fr
    done 50 fast for time, 50 easy
    held 28's skipped #7 went 26.7 on #8

    100 easy

    ASSIGNED: 6 x 100 fr on 2:30 best ave
    rest 1:00 before #8
    DID: 4 x 100 fr
    done 50 fast for time, 50 easy
    went 30, 28, 28, 27
    skipped #5 & 6

    changed into old B70 legs

    50 FAST
    went 25.8


    Next meet:

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Days till
    Entries:
    Fri Apr 29, 2011 400 IM 6th Event, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM
    Categories
    Swim Workouts
  17. Blocks! Friday, April 8

    by , April 8th, 2011 at 04:13 PM (The FAF AFAP Digest)
    Swim/Solo @ Mason:

    Warm up:

    700 various

    Main Sets:

    8 x 100 @ :15 RI
    odds = backstoke kick
    evens = free

    10 x 50 @ 1:00
    1st 25 = 1 breath free w/overkick*
    2nd 25 =EZ backstroke kick

    * Finally, remembered to drag out my Finis 2 zoomer fins for this set: http://www.google.com/images?hl=en&q...w=1650&bih=953. I've been meaning to use these for a faster turnover and faster kick in free. Like them better than the long blade fins for fast free. Dislike them for kicking or swimming on my back though, probably because of the way they're designed.

    5 x 50 torque drill @ 15 RI

    50 EZ

    Starts: 15 x "60s":

    6-7 backstroke starts + power kick to 15 (@ around 100 pace) + 15 cruise back to block

    8-9 forward starts + power dolphin kick to 15 (@ 100 pace) + 15 cruise back to block

    50 EZ

    5 x 50 shooters w/fins @ 1:15

    100 EZ

    Total: 3600

    Hottub, 20 minutes -- Mason's hottub is so much better than the rec center's.

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

    Commentary:

    I was psyched to see that the blocks were installed in the lap swimming area today! Usually they're not on Fridays. I was too tired to work on starts last night, so had at it today. My first few forward starts were terrible. Then I realized I wasn't getting the hands overlapped and thumb around hand until I was in the water. When I corrected this problem, I had a better streamline and cleaner entry. Fiddling around with how far to pull up on my backstroke start.

    Another busy weekend coming at me with soccer, regatta (these are almost all day events) and 5K. Lil Fort and Mr. Fort are running the 5K together. And spectating that will cause me to miss my team's Sunday am practice. Dang. But I don't want to miss Lil Fort's first 5K and, in any event, that would cause too much mommy guilt. I'm a tad sore from yesterday's dryland palooza, so will probably take tomorrow off as usual and hope to fit in a stretching session.

    I entered and paid for Canadian Nats. Technical difficulties from misspelling my name. lol. For their meet, you can change your entries and seed times up to the deadline. This is probably not a good thing for me as I tend to fret over these two items. Trying to get over this bad habit ...

    Updated April 8th, 2011 at 05:21 PM by The Fortress

    Categories
    Swim Workouts
  18. Toasty morning swim

    This morning I swam at Riverbank pool with a couple of friends. My goal was to get in some good aerobic work. Here’s what I did:

    1000 lcm warmup

    500 FR @ 7:30
    400 IM @ 7:30
    500 FR @ 7:30
    :10 rest
    400 FR @ 6:00
    300 IM @ 6:00
    400 FR @ 6:00
    :45 rest
    300 IM/FR by 50
    300 FR
    300 FR
    [I don’t know what interval those last 300s ended up on. I took about 5 seconds rest between them, and was fading badly by the end.]

    300 kick
    300 pull
    200 warmdown + play

    Today was a struggle—I somehow got myself into princess-and-the-pea mode, which is never good. The water felt too warm, too wavy when other swimmers passed by, too heavy on top of me when I pushed off the wall. My shower afterwards even felt like it was hitting me too hard! I was being distracted by all that, and it was a challenge to keep myself focused and positive and at peace in the pool.

    (The water was in fact quite warm—84-high, which brought joy to most of the morning lap swimmers, but made today’s set extra tough. Riverbank’s usually on the warm side, but not that bad. I’ll have to remember to pack my lycra cap for such days. And I’m definitely looking forward to a nice cool swim at Asphalt Green tomorrow, and an even cooler one afterwards at the beach!)
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  19. Shortest FLOG entry to date

    by , April 8th, 2011 at 01:52 PM (Too Neurotic to be Suitably Aquatic)
    225 yards.

    25 free from the blocks
    25 feet first sculling
    25 free
    25 fly
    25 free
    25 SDK 'til I SDCouldn't (made it almost half way!)
    25 head-up drill with beach ball
    25 SDK & free to the wall
    25 relay start and hop out to take the world's fastest shower.


    Yesterday, I was going to get up early and swim at the Y, but my body was telling me that sleep would do me more good in the long run, especially after guarding on Wednesday before AND after work (and having to take the lane lines out all by myself), and then guarding again on Friday morning for the team. Today's FISH practice was a "taper" for our relay carnival dual meet against the Gunks on Sunday.

    The events for that meet are:
    200 doggie paddle relay; 100 feet first relay; 200 medley relay; 150 ladder (25-50-50-25) relay; 400 free relay; 200 surprise relay; 200 free relay; 100 inner tube relay; 100 beach ball relay; some "all team" relay, probably non-scoring if time allows.

    Practice was:
    "SWIM FAST. REST HARD."

    3x200 Swim, Kick, Pull


    3x100 on 3:30 no breathing in & out of the flags


    4x75 on 2:00 free / stroke / free


    6x50 on 1:30

    #1 free / your worst stroke
    #2 free / your best stroke
    #3 EZ / Fast
    #4 Fast / EZ
    #5 EZ
    #6 FAST

    3 x (4 x 25 on :40):

    #1 dog paddle
    #2 head-up drill
    #3 sculling
    #4 breast stroke pull

    as time allows: relay starts & feet-first work


    All intended to better our chances at the meet on Sunday. During the last 10 minutes, I handed over my whistle to one of my co-horts and dove in to practice my starts and various other fun stuff, hence my 225 yard workout above. Oh MY, did that feel great! The clean, crisp, cool water of the Middle School pool is so far superior to the Y. Since I hate getting wet, I usually have a rule that 2,000 yards is the minimum once I've gotten in the water, but today, just that dive in alone was worth it. Also! That little workout bumped my FLOG to 111.11 miles, which is SO COOL.

    Tomorrow, I'm off to Bard early AM to do a crazy 5,000 yard thing.
    Yesterday, I walked and lifted at the gym and boy do my arms hurt.
    Today, I'm going home after work and actively resting on my couch.
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  20. Taper Day 10 for Y Nationals

    by , April 8th, 2011 at 12:37 PM (Year Three: The Road Back)
    Whereas yesterday I felt really good in the water, today I felt completely sluggish. Ugh.... From the get-go, it was a struggle to feel like I was maintaining any sort of consistent speed. But, I was solo-coached again today as everyone else is still on Spring Break, so that helped - and the coach helped bolster my confidence too. With all that said, the 2nd set was particularly challenging for me (see earlier "sluggish" comments above), but I made all the intervals. The 25s and 100s I made with at least :07 each time. The 50s on :45 hovered around :05 rest. Whew... here's what I did:

    400 Warm-Up
    3 sets:
    - 1 x 200 Kick on 3:30 (wore fins - did 100 flutter, 100 dolphin)
    - 4 x 25 Kick FAST on :30
    2 sets:
    - 4 x 25 Catch-Up Drill on :30
    - 2 x 50 Free on :45
    - 1 x 100 Free on 1:30
    - 2 x 50 Free on :45
    - 4 x 25 Free on :30
    200 Cool-Down (done as drill fly/swim free per 50)
    Total Yards - 2500

    While the ladder set was exhausting, I did feel pretty good when I got through it. Today was just one of those days when I really felt like doggin' it and even briefly thought of doing a 75 on the 100. My coach would have been ! But, I prevailed, kept going, held the intervals, and was really glad when the two sets were over.

    Tomorrow is a sprint-happy Saturday (still holding at 2500 or so yards for us Y Nats swimmers), so it should be interesting. Hopefully, the fast times during practice will continue to show up. After tomorrow's practice (going full-tilt on sprints), I will be easing up a bit as Thursday is fast approaching....

    Nerves for a national meet? Nah.... Of course I have nerves. I'm trying not to, but I've never actually gone this far for a meet before and have never competed in an outdoor pool. Oh! And, any tips like the "remember the sunscreen" and "remember something for your feet on the pool deck" would be most appreciated as those items are not something that typically goes into my meet swim bag.

    Happy swims to you and enjoy your weekend!
    Categories
    Swim Workouts