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  1. Not as lazy today

    by , April 23rd, 2011 at 01:26 PM (Life in the (not so) fast lane)
    So the pool was empty this morning, the water temperature was better, and I was feeling pretty good today. I did a total of 4,200 yards, with my main set being a 200 reverse IM ladder by 25s on :15 rest.

    For some reason, I've had the munchies in the worst way today. I ate an entire bag of Doritos followed by an entire box of Little Debbie Swiss Cake Rolls. I couldn't stop. Now I wish I hadn't done that.
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  2. Work the legs today not much in yards

    by , April 23rd, 2011 at 12:45 PM (Mixing it up this year)
    I didn't swim much today since I kept the fins off for most of my kicking today but I did finally find my legs again. I need to get them back for my sprints.

    The second set was much better that the IM kick set. Finally got back down to :25 per 25 which for me is better.

    500 Free easy
    5x100@:10Rest Kick #1 free #2 back #3 breast #4 fly #5 IM good body position
    2x[8x25@1:00 Free kick fast
    ....[100 Breast kick
    4x100@:10Rest w/fins 100 drill of each stroke

    Total 2000 yards
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  3. Saturday, 4/23/11

    by , April 23rd, 2011 at 12:25 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo
    6 days to go!

    Warm up
    500 Choice
    - 250 free/250 back
    4 x 100/1:45 Build up - work on DPS
    - all free, tried to keep stroke count at 15-16
    4 x 25/30: Backstroke - pull on lane lines
    - Didn't actually pull on land lines just swam with that motion.
    4 x 50/55 Freestyle Catch - up Drill

    Sprint Set
    6 x 75/2:00
    Sprint AFAP from wall to 7.5 yards out - both coming and going.
    The 10 yards between the 7.5 marks is smooth DPS
    - did 2 fly (w/easy free in middle), 2 back, 2 free
    100 easy

    Starts
    3 x 25 Fast 1 Free, 1 Back, 1 Fly
    - with TT for starter and timer. Fly at 14, free at low 13, back at low 15. walked back after each

    Warm down
    300 free/200 back easy

    Total: 2325 yards
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  4. TGIF

    by , April 22nd, 2011 at 09:28 PM (Trying to Train Smarter, Not Just Harder)
    Nice 4000 set today - with the kids at ATAC, of course. Didn't swim yesterday, gave myself a neb tx instead - feel MUCH better, thank you. (Breathing always a plus!)

    Feeling stronger in most ways now, but my kicking was lagging today. Seriously thinking about getting Eric S or Billy M to watch me & see if I can improve my technique.

    Anyways:
    500 back/free
    400 pull
    200 kick
    2 x 300 on 5:00
    3 x 200 on 3:20
    2 x 100 on 1:40
    100 EZ
    8 x 25 4 cycle sprints on :30

    100 EZ
    6 x 100 kick on 2:15
    100 EZ
    10 x 50 on 1:00 - down EZ, back Sprint
    4100 LCM

    Seriously thinking about entering one of the USAS developmental meets to do a 400 and 1500....if I can enter as Jane Doe! (and have my age be just a "blank")

    Tennis in the morning (2nd time in about 4 years!) and then hopefully a nice 5-6000!)
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  5. Fast Friday

    by , April 22nd, 2011 at 04:51 PM (A comfort swimmer's guide to easy swimming)
    Friday, 4/22/11
    SCY, Solo
    One week to go!

    Warm up
    300 free and back
    Kick 200 on back w/6-8 SDK off walls
    4 x 50/55 free build
    6 x 25/30 strong, 2 each stroke
    150 easy swim

    Repeat twice
    9 x 25/1:00 every 3rd FAST
    - did 3 fly, 3 back, 3 free. desc to fast on each group of 3
    4 x 12.5/40 SPRINT
    - mixed it up with the 3 strokes.

    Swim/Kick
    4 x 50/1:15 Swim with overkick
    - this kicked my butt! times around 38

    Warm down
    150 easy free and back

    Total: 1900 yards
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  6. Happy Backstroke Day!

    by , April 22nd, 2011 at 04:11 PM (Year Three: The Road Back)
    Well, I guess it only makes sense that if yesterday was Happy Fly Day, then today should be Happy Backstroke Day! (There's even a rumor that Monday's workout will be heavily breaststroke-oriented.) With backstroke not being a great stroke for me, I was slightly nervous about making the intervals and was not sure how I'd do. Here's what we did:

    400 Warm-Up
    6 x 100 75 Free/25 Kick (no fins) on 1:45
    4 x 100 Backstroke Drill Cycle on 2:30
    1 x 200 150 Fly Drill/50 Fly (w/ fins) on 3:40
    1 x 200 Backstroke (w/ fins) on 3:40
    2 x 100 Backstroke (w/ fins) on 1:45
    2 x 100 Backstroke (w/o fins) on 2:00
    4 x 50 Backstroke (w/o fins) on 1:45
    4 x 25 Backstroke (w/o fins) on :40
    12 x 50 Pull on :50 (every 3rd fast)
    400 Drill IM/Swim Free Cool-Down
    Total Yards - 3500

    When I finally decided to "risk it" and take off the fins for the last 2 100s back, I was pleasantly surprised that I was making the intervals. Then, I made all 4 of the 50s and 25s with a little time to spare. Guess I need to just keep the fins off for backstroke and work on faster arm turnover and better undewater catches. Hoping that today's workout will be the first of many where I feel like I'm turning the corner and getting a handle on the backstroke (especially the pull).

    Since I have today off, after getting a number of chores done around the house, I decided to head to the basement and play with my husband's NFL Training Camp game on the Wii. It not only got my heart rate going, but I can see the benefits impacting my swimming (especially using the resistance bands and the jump training). They have a 60-day challenge on the game and I was thinking about adding that as dryland and seeing what happens. Besides, I haven't decided to spend the $$ on P90X yet and I'm still 25th on the waiting list for P90X from the library. Training Camp would help me stay consistent on dryland until I get the P90X from the library and see if it's really something I want to do or not. Guess time will tell....

    Enjoy your weekend swims!
    Categories
    Swim Workouts
  7. From the pool to the beach

    Today I swam the early (5:45am) lcm masters workout at Asphalt Green, then headed out to the beach with some buddies afterwards for a quick dip in the still-cold ocean. I was hoping to get in some sprinting this morning, as my Wednesday-night sprinting plans got derailed this week. AGUA’s monthly schedule had today designated as a threshold/pace workout, but I was able to tweak the main set by descending some 50s rather than swimming them steadily hard, and so was able to get some all-out swimming in. Here’s what I did:

    700 lcm warmup (400s, 100k, 200p)

    600 FR, except every 4th length = nonfree and every 3rd length = kick

    300 K, every 3rd length dolphin

    6 x 50 CH pace @ 1:15 [I did BK and held 41-42]
    100 easy
    5 x 50 CH pace @ 1:15 [I did FR and held 37-38]
    150 easy
    4 x 50 CH pace @ 1:15 [FR desc. 38-35]
    200 easy
    3 x 50 CH pace @ 1:15 [FR desc. 49-34]
    250 easy
    2 x 50 CH sprint from block @ 1:15 [I gave myself a get-out time of 33 on the first one and swam a 31 (!), so skipped the second.]

    400 warmdown

    Bonus set: 5 x 200 @ :10-:15 rest, desc. 1-5 [I did this with our van driver, who had arrived late due to parking difficulties and wanted to get in a pool warmup before heading out. I did 2-5 as FR/BK halfsies.]

    100 warmdown

    After a quick change of suits and a stop for a bagel, it was time to head out to the beach. Today was cloudy, chilly, and a little windy, but the forecast was calling for possible rain both Saturday and Sunday, and I wanted to make sure to get in a beach swim sometime this weekend since I missed going last week. So I joined three of my AGUA teammates who were headed out to Brighton for a quick dip.

    My friend who usually brings a thermometer was not with us today, but the more experienced cold-water swimmers with me estimated the water was about 45-47 degrees. To me, it felt no warmer than 2 weeks ago. My teeth were chattering from the cold wind before I got in, but once I got going, it felt great. We swam east to the jetty, against some chop but with the current, then west to the bathhouse, then back to our starting point on the beach. We had seagulls circling overhead the whole time, and some incredulous humans watching us from the beach and boardwalk, as always. (No seals, alas, although one of today’s buddies said she thought she saw poking its head up out at Brighton this winter.) Today was the furthest I’ve swum at Brighton this year, and although I felt pretty warm in the water (except for my feet), I ended up doing some hard and extended shivering afterwards while I warmed back up in the van.

    At least two of my buddies are headed back out tomorrow after practice, rain or shine. They assure me the water always feels warmer when it’s raining. Should I believe them? (I will keep an eye on how much it rains before I go out tomorrow—if there’s going to be lots of runoff I avoid swimming in the ocean.)

    But enough about training. More important prep for open-water season happened yesterday, when my MIMS relay partner John and I spent the morning designing suits for our relay team on the splish website. Fun stuff, and truly addictive! We came up with several finalists, and I think we’ve chosen a winner, although it might need a bit more tweaking. When everything’s settled I’ll post the design here.

    Happy weekend everyone!
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  8. Fri - 4/22...solo with some variety

    by , April 22nd, 2011 at 02:05 PM (Dan's hobby/obsession)
    I think the impingement has finally worked itself out! My arms feel pretty good and I was able to swim comfortably today.

    I'm still struggling with my "off season" mentality. I'm having trouble bringing the sense of purpose and intensity to practice because I don't have any racing goals for the next several months. I think I had 3 months where I'd look through my 3x5 cards and find workouts that fit what I wanted to focus on for that day. Now it feels like the GTD miles are driving most of my workout decisions -- BTW, I'm back in the top 10 for my AG.

    I started running through different ideas for sets on the drive to the pool and decided I wanted some variety and a decent number of yards. Here's what I came up with:

    Warm up:
    400 swim, every 4th length backstroke
    300 pull w/arm paddles - breathe every 3rd stroke, focus on EVF
    200 kick
    200 IM drill
    3x(4x50, EZ 50) 1st round @ :45, 2nd @ :40, 3rd @ :35

    Kick set:
    10 x 50 @ :50, w/fins, 25 u/w SDK, 25 back flutter

    Probably more of a hypoxic set than a kick set. I made the 1st one no-breath and then started taking a breath at the far flags. I got a little disgusted with myself for that & worked back up to no-breath on the last one. I'll keep working on this.

    Pull set:
    6x200 pull w/Lg Speedo paddles, odds free @ 2:45, evens back @ 3:00

    I didn't really push this - :10 to :15 sec rest on each. Mostly just a set to work on form and build up my arms again. I added the backstroke because I am thinking about racing more backstroke next year. 1:06's are OK, but I think I can get down around 1:00 pretty easily if I put in some yards.

    Swim set:
    8x125 @ 2:00, rolling IM (1-50fl,25ba,25br,25fr, 2-25fl,50ba,25br,25fr, etc.)

    As usual, the first one felt pretty good. After than I was huffing and puffing. Hitting the wall between 1:45 and 1:50, even on the ones with 50 breast.

    I like this set. I'm thinking of graduating up to the 200IM next year and I'm thinking this is a good first step towards increasing my IM training. -- the killer 200IM workout I tried last week is a bit advanced for me currently.

    Cool Down:
    250 EZ

    4,800yds
    1hr 20 min

    Cross Training stuff:
    I decided to sign up for a marathon yesterday. June 5 - North Olympic Discovery Marathon. It's a point-to-point marathon from Sequim to Port Angeles, WA. I was all set to go for the half-marathon, but my race schedule is blank from mid-May to mid-July so I decided to go for the full marathon.

    So now I'm on a pretty tight schedule to get my running miles up. 5-6 miles this afternoon & about 15 miles tomorrow morning. I'm going to try to keep swimming between 15 and 20,000yds/wk, too.
    Categories
    Swim Workouts
  9. Friday, April 22, 2011 5:15am

    by , April 22nd, 2011 at 01:59 PM (Fast Food Makes for Fast Swimming!)
    The saga continues...

    ...my knee pain is still sore, but is getting better. I think this is just a temporary incident that just happened to be a week before the biggest meet of the year!! But I should be okay. I've been able to put more pressure on it today, and swimming was fine. I didn't do anything explosive yet, and probably won't for a few more days.

    Warmup:
    200 Free
    100 Dolphin Kick "floating" across the surface just feeling the motion
    200 IM Drill
    100 Free

    Main:
    3 x 200 Free Pull @ 2:40 desc. 1-3
    --went 2:10, 2:08, 2:05.
    Happy with these, wasn't even breathing hard, which is good

    200 EZ Free
    100 Splasharound/ w/ others
    -------------
    1500 Yards

    I'm feeling good. I know that I could swim great if Nationals were this weekend, and having another week of rest to come will be even better for me.
  10. FAST FRI Apr 22nd, 2011

    by , April 22nd, 2011 at 12:48 PM (Ande's Swimming Blog)
    FAST FRI Apr 22nd, 2011

    07 days til Nats

    Subscribe to Ande's Swimming Blog


    Whitney Coached
    UT, LCM main pool, scy diving well
    5:15 - 6:30 dove in around 5:23
    wore b70 jammers
    swam with Todd, Tyler, Max, Beth, Nate, & Mike

    WARM UP
    400 easy

    Main SET:

    Assigned: 4 rounds of
    50 FAST
    150 easy
    100 FAST
    200 easy

    DID:
    Round 1: 50 fr 28, 50 fr 27
    Round 2: 50 fr 27, 50 fr 27
    Round 3: 50 FR 26, (skip)
    Round 4: skip

    played in diving well,
    today for the first time ever,
    I made a streamline glide all the way across a 25 yard pool.
    a streamline glide is where you:
    1) push off the wall streamlined and
    2) glide as far as you can but
    you can't kick,
    you can't pull,
    you can't breathe,
    you can't break your streamline
    you can only glide and see how far you can go
    Try it
    Mike Varozza witnessed it.

    Here's a video I made Friday Apr 22nd, 2011

    [nomedia="http://www.youtube.com/watch?v=6ENgHo4KrSs"]YouTube - Swimmer Glides FAR from just One Push[/nomedia]


    25 fr fast
    went 9.9

    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, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM

    Updated April 25th, 2011 at 10:05 AM by ande

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  11. Thu Apr 21st, 2011

    by , April 22nd, 2011 at 12:39 PM (Ande's Swimming Blog)
    Thu Apr 21st, 2011

    08 days til Nats

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    Whitney Coached
    UT, scy main pool
    5:15 - 6:30 dove in around 5:25
    wore b70 jammers

    WARM UP
    did around 500

    Main SET:

    4 x 50 on 32.5
    50 easy

    moved over to diving well and swam easy

    25 fr fast
    went 9.9

    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, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM
    Categories
    Swim Workouts
  12. Sleep, training and Bob Bowman

    Sleep

    I have been getting horrible sleep for the last month or two, and I blamed the pets until yesterday.

    We have wood floors, two dogs one of which is a nocturnal breed and a cat who like to sleep next to my head and walk across my pillow to get to the edge of the bed. Obviously clacking toe nails, a large dog patrolling the house and a cat using my pillow as a highway would inhibit sleep, but the problem really seemed to be new and the pets are not.

    Wednesday night I turned on the fan and fell asleep with it still on. Slept like a rock. Exhaustion? Again last night, left the fan on, slept very well and woke up refreshed.

    It is that time of year where humidity inside the house is high because the temperature isn't high enough for the AC to run long enough to dehumidify the air significantly. I will be researching the heat index so I can figure out how to maintain a constant comfort level.

    I am glad to have solved this problem, because to say that I have been pissed off since about the beginning of March would be pretty accurate.

    Training

    Training partners are significant. A new guy, Josh, joined my team last month; a little younger than me, swam in college, has a middle distance training background and is currently still slower than I am after his 10 year break. Obviously he is getting faster fast, and I have to stay faster than he is.

    This resulted in me jokingly saying "do you want to do the 8x100s on 1:15" and him saying seriously, "Yeah, I think we should give it a try." We made it, with rest even. That made the workout, if we hadn't pushed the 8x100s, the following fast work would have been rather easy. I am pretty sure I wouldn't have pushed as hard for the entire workout as I did if Josh wasn't swimming next to me.

    I have a middle distance training mentality. It is much easier for me to get into the right mindset for a short rest set than it is for a high rest speed work set. Unlike Natty Light ICE drinkers, I don't think this is ideal, and instead need to make conscience effort to make the most of high rest short sprints.

    Bob Bowman

    LW sent me this: http://www.swimmingcoach.org/articles/WWarticles.asp

    Which included this middle distance main set from NBAC

    5 x 200 (two groups) A on 2:25, B on 2:30
    8 x 50 on :50 easy
    4 x 200 A on 2:20, B on 2:25
    8 x 50 on :50 easy
    3 x 200 A on 2:15, B on 2:20
    8 x 50 on :50 easy
    2 x 200 A on 2:10, B on 2:15
    8 x 50 on :50 easy
    1 x 200 A on 2:05 B on 2:10 (Mr. Phelps did this set IM)
    This might be doable in the near future as a short rest set. This set might also make some geeky swimmers very excited even if there is a MAC/NBAC rivalry.
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  13. Wed Apr 20th, 2011

    by , April 22nd, 2011 at 10:00 AM (Ande's Swimming Blog)
    Wed Apr 20th, 2011

    09 days til Nats

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    weights

    Whitney Coached
    UT, scy main pool
    6:30 - 8:00 dove in around 6:45
    wore b70 jammers

    WARM UP
    missed it

    Main SET:

    20 x 25 on 30

    200 fr strong
    broken at 50's with 10 sec rest

    300 easy

    thought about doing some more fast swims but didn't

    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, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM
  14. MATT Friday Workout

    by , April 22nd, 2011 at 08:41 AM (Pete's swim blog)
    Pool was very hot today. Surprising since it had dropped to 84-85 yesterday. 88 today. Started out great but the heat got to me eventually. Dropped fly wherever I could. By the time we did some sprints at the end, I was done.

    SCY

    450 Warm up

    3 times through
    * 4 x 50 Fly/free - :45
    * 4 x 50 IM Order - :50
    * 2 x 250 (50 FL/150 FR/50 FL)
    ** 1st time through - 4:00
    ** 2nd time through - 3:50
    ** 3rd time through - 3:40 (all free)

    Took breaks after each iteration to cool down some. On the third iteration, I did free on :45 and IM/free on :50.

    50 Easy

    8 x 100 Up/Down Kick - 1:40 (:05)
    Saturated w/ br kick

    25 Easy

    4 x 50 - 1:15 IM order from dive

    175 Easy

    (4400 Total)
    Categories
    Swim Workouts
  15. Something Popped

    by , April 22nd, 2011 at 08:24 AM (Mixing it up this year)
    I have to say it is unnerving to move and have your neck pop like when your at the chiropractor but that is what happened today during the middle of practice. Can't say that it made things better or worse. Just that it happened.

    800 Free as 200swim/100pull/200swim/100kick/200swim
    5x200@3:30 Free w/paddles & bouy went 3:17, 3:15, 3:11, 3:10, 3:06
    10x50@1:00 Fly kick w/fins
    3x200@3:30 Free w/paddles & bouy went 3:15, 3:14, 3:11 first one is where my next popped
    200 Free easy

    Total 3100 meters
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  16. Thursday, 4/21/11

    by , April 21st, 2011 at 11:34 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo
    8 days to go!

    Warm up
    300 as 50 swim/50 kick/50 drlll - repeat

    - did 150 free/150 back
    200 as 50 scull - of each 4 different positions
    4 x 50/55 build

    - did 2 free, 2 back
    8 x 25/30

    1)12.5 fast - 12.5 easy
    2)12.5 easy - fast finish
    3)25 easy
    4) 25 fast
    - 1-4 back, 5-8 free
    100 easy

    Main Set
    Repeat 2 Times:
    1 x 50/1:00 build free
    8 x 12.5 AFAP (round 1 = fly, round 2 = back)

    Recovery
    50 swim/50 kick/50 drill/50 swim build

    Kicks:
    6 x (SDK at least 15 yards Fast Under water, easy streamline kick for reast of 50)/ on 1:30, was going 20+ SDK to around 15. doing the 50's in 52-53 sec

    Warm down
    300 easy as 50 free/50 back


    Total: 2100 yards
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  17. Another Double, Thursday, April 21

    by , April 21st, 2011 at 11:05 PM (The FAF AFAP Digest)
    PM Drylands:

    TRX rows, 2 x 15
    TRX knee tucks, 2 x 15
    TRX sprinter start, 20
    TRX row-W fly-super fly, 15
    power wheel roll outs, 3 x 15
    knee tuck jumps, 15
    twisting med ball slams, 15
    overhead med ball slams, 15
    snatch windmills, 10 x 2 x 10

    RC exercises, 15 minutes
    Stretching/Foam Roller, 15 minutes


    Evening Swim/SCY @ GMU:

    Warm up:

    400 swim
    200 kick
    200 kick-swim
    200 IM drill

    Main Sets:

    If you want to see what was assigned, see Speedo's blog. I altered the workout substantially since I had done some speed work yesterday and had access to blocks.

    2 x through:

    4 x 50 dolphin kick w/board @ 1:20
    2 x 25 fast to the 15 from the blocks
    75 EZ

    -- Instead, of the second set, I did 7 x "30s" = forward start + power kick to 15 @ 100 pace + cruise back. Only 2 were good. I hit one perfect start and that was 11 dolphin kicks to the 14 meter mark.

    6 x 150 @ 2:10
    -- Did backstroke kick w/fins. Worked the first 5 pretty hard for some aerobic work and cruised #6.

    6 x 75 w/fins @ 1:15
    -- 2 kick + 1 swim
    -- cruised the last one (had a cramp)

    5 x "30s"
    -- Forward start off block + power kick to 15. Hit a couple of these well.

    6 x 50 @ 1:20
    -- cruised 5
    -- went last one fast backstroke shooter w/fins, 23

    100 EZ

    Total: 3360

    Sat in hottub chatting with Gustavo for 10 minutes or so. He asked for ideas on how to improve his speed and I had a few.

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

    Commentary:

    I woke up feeling . Pretty sure this was mostly from bikram as that always kicks the sh*t out of me when I've had a layoff. I felt a little better after drylands. But I was still feeling it during the workout. So I skipped some of the assigned work to do starts -- a good use of my time. Since my legs were so sore, I went home and took a 10 minute ice bath. Sheer torture the first minute.

    Pete wants to do a Tall Paul workout for Fast Friday tomorrow. It looks rather ambitious for sprinterly me, so I'll probably do about half the speed work, depending on how I feel. It will be my third workout in less than 24 hours.

    Revised my entry for Canadian Nationals. I deleted the 100 breast on Saturday and the 100 back on Sunday and substituted the 50 breast on Sunday. So I'll swim 6 events instead of 7 and not have the 100 back before the 100 IM the last day. Don't really need a time in that event anyway. I tentatively plan to do the same taper I did before the Albatross meet. Though I took it much easier than usual the 3rd week out (because of the Warrenton meet) ... This suggests more rest is better.

    Interesting blurb about the Boston Marathon Expo:

    http://running.competitor.com/2010/0...thon-expo_9433.

    I didn't see the energy drink there, but did see the new foam roller.

    Updated April 22nd, 2011 at 10:02 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  18. Smooth it out

    by , April 21st, 2011 at 09:18 PM (Too Neurotic to be Suitably Aquatic)
    Swam at the Y again this morning. It's still really hot there, but so convenient to work! Also, I traded a swim pass for 3 boxes of Girl Scout Cookies since it's now been 4 days that I've been following the doctor's advice and not eating sugar, and those cookies were just taunting me.

    Here was the workout, adapted from Tall Paul:

    4x25 swim
    4x50 IMO
    4x75 drill / kick / swim
    4x100 swim

    6x100 @ 1:50 smooth
    200 fast @ 3:15
    6x50 @ 1:00 smooth
    4x25 IMO

    6x100 @ 1:45 smooth
    200 fast @ 3:00
    6x50 @ :50 smooth
    4x25 IMO

    kick:
    100 no splash
    50 fast
    100 no splash
    50 fast

    100 warm down

    3800 total


    I gave myself some longer intervals than I've been doing lately, and it felt good. With that extra rest, I was able to concentrate on early arm engagement, keeping my head down, and streamlining off the walls. I easily held the 100's at 1:25.

    Still feeling no significant pain from yesterday's run, although the soles of my feet were a little tender, and my calves felt wicked tight, mostly noticeable while going down stairs.

    After work I went to the gym, we worked on more classic lifts:

    Bench press - 70 lbs
    Squats - 70 lbs
    Deadlift - 65 lbs

    plus we've got an isometric routine started, taken from that Men's health article which has inspired the classic lift routine:

    Leg lifts - 30 on each side
    shoulders - 40 on each side
    upper back - 30, twice
    plank - 40 seconds

    Still got some work to do there.

    Feeling good! I'm taking tomorrow off from working out, unless you count bowling night with the BF. Can one FLOG bowling, I wonder?
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  19. Thurs 4/20 - sloggin' through some aerobic stuff

    by , April 21st, 2011 at 06:34 PM (Dan's hobby/obsession)
    Well, my arms felt a little better today. I didn't swim yesterday & just went for an 8 mile run. The sun finally came out for a while so I got to scrape a layer of winter grime off the car and get the lawn mowed.

    I thought about taking another day off from swimming, but I need to do some sort of exercise each day and the weather was back to rainy & 40 degrees this morning. Not pleasant running or cycling weather, so I grabbed my bag and headed to the pool for some easy yards.

    I kind of made up this workout. I knew I wanted a decent number of yards, but I wasn't in the mood for pushing hard.

    500 swim - every 4th length backstroke
    500 kick w/ fins, alt. fly & flutter by 50's
    500 pull alt. fr/ba/fr/br by 25
    10x100 @ 1:30 odds free (1:15 - 1:18's), evens back (1:20 - 1:22)
    5x300 pull @ 4:00 (3:45 - 3:50)
    200 IM drill
    8x25 @ :30 IM order (felt sssloooowwww)
    200 cool down

    4,600yds
    75 minutes

    About halfway through the 100's I started feeling OK and decided to do some 300's instead of the 200's I'd been thinking about. Pretty much garbage yards anyway, but I don't have any meets scheduled for quite a while, so I figured I might as well go back to low-intensity aerobic training.
    Categories
    Swim Workouts
  20. Thursday, April 21, 2011 5:15am

    by , April 21st, 2011 at 02:27 PM (Fast Food Makes for Fast Swimming!)
    Enough of this taper garbage...I'm ready to race already!!

    I haven't gone over 1700 yards in the last week, which is supposed to be a good thing. The problem is that my knee is killing me now, and that is due to the crap I have to do at work. There's always some variable out there that you have no control over.

    Warmup:
    100 Free
    200 Pull
    100 Fly Drill EZ
    100 Free EZ

    6 x 100 Free Pull
    1 @ each interval - 1:30, 1:25, 1:20, 1:15, 1:10, 1:05.
    I started off with easy with the first 3 at 1:05/:06ish, #4 @ 1:04, #5 & 6 at 1:02s.
    I was happy with this.

    400 Yards of swimming EZ
    ---------------
    1500 Yards


    Didn't do too much kick as the inside of my right knee hurts. It's the part directly to the inside/left of the kneecap. I could just amputate it, that would stop the pain, but it wouldn't help me with other things in life.

    Plane leaves in 8 days for Phoenix. Getting excited.

    Sat. 200 Fly, 100 Back, 200 Free
    Sun. 500 Free, 100 Fly, 200 IM