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  1. So, You Like 400s?

    by , May 17th, 2011 at 02:46 PM (Year Three: The Road Back)
    Whereas yesterday's workout had a little something for everyone, today's workout... well, not so much. My lane mate and I mixed it up a bit just to quell the boredom. Here's what we did:

    400 Warm-Up
    2 sets:
    - 1 x 400 Free on 7:00
    - 1 x 400 Kick on 7:00
    - 1 x 400 IM (drill/swim by 50 w/ fins) on 7:00
    - 1 x 400 Pull on 7:00
    400 Cool-Down
    Total Yards - 4000

    The original workout was simply written as 400 warm-up, 8 x 400 Free on 7:00 (1-4 negative split, 5>8), 400 cool-down. E-gads... how un-creative can you get? I'd much rather have a workout that mixed up distances, strokes, etc. than one that simply repeats the same swim over and over and over. The nice thing was that I did make every interval - and worked on my IM a bit too. The not-so-nice thing was that the IM sets (even though I had my fins on) really wore me out and my pulls were not exactly speedy.

    Oh well... tomorrow night is THE meeting. The new area master's team is being revealed - and unless something drastic happens, I will be switching from my current team to the new team. I just hope the workout schedule and fees are do-able for me. Otherwise, I'm training on my own, which I can do. I just know myself well enough to realize that I'll train harder if I am swimming with other people. I guess time will tell what my immediate swimming future holds.

    As for my long-term goals, those haven't changed. I'd still like to work towards adding the 200IM and 200 Fly to my racing schedule and I'd like to earn qualifying times for USMS Nationals (especially for 2012 LC Nationals). Since it no longer looks like I'll be swimming with a Y-affiliated team, Y Nationals in Ft. Lauderdale next year will be definitely out. Glad I went this year.

    As this era ends, I am a bit sad. I haven't ever swam for a team other than ISF. Then again, they cancelled the only practice I can make it to - and got rid of my favorite coaches. Maybe someday, the Y here will learn that ISF swimmers are loyal to their coaches and team - and not to the Y itself. Too bad they are going to learn this lesson a little too late, eh? Oh well....

    That's all for now, folks. Enjoy your swims today!
    Categories
    Swim Workouts
  2. Tue May 17th, 2011, 2:03 200 IM

    by , May 17th, 2011 at 01:27 PM (Ande's Swimming Blog)
    Tue May 17th, 2011

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, scy diving well (warm) & main pool
    6:30 to 8:00 dove in 6:32ish
    wore B70 training jammer
    swam with Nathan O & Mike V
    beside Tyler & Chris, Jim Paul & Larry


    WARM UP LCM
    3 rounds of
    200 fr 100 something


    Main SET:

    3 rounds of

    025 fl on 20
    050 bk on 40
    075 br on 60
    100 fr on 1:05
    rest 1:00
    200 IM fast
    rest 1:00
    100 fl on 1:20
    075 bk on 60
    050 br on 40
    025 fr on 20
    rest 1:00

    1) 2 IM went 2:20ish
    2) 2 IM went 2:15ish
    3) skipped 1st part, changed into FS2 legs
    switched from warming diving well to cooler main pool
    200 IM fast
    dove
    raced tyler & mike
    tyler & I were side by side & had a photo finish
    went 2:03


    assigned: 8 x 125
    did: 8 x (50 easy, 50 skip, 25 fast)
    Odds SDK shooter
    Evens: 6 SDKs FL

    ASSIGNED: 500 fr DPS, take as few strokes as possible
    DID: 5 rounds of
    (75 easy, 25 fast from a dive on 2:30)
    whitney timed last one
    roll start
    went 9.8


    Meets

    definitely going to
    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    We also got tickets to the American Idols Tour in Houston on Thu Jul 21st, so we're in town the day before the meet starts
    even though I plan to train for sprints
    I'll probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays

    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays

    Auburn: Probably NOT going


    LIFE

    2 upcoming trips:

    1) Arizona
    Thu May 19 - Wed May 25th,
    Thu - Sun vacation
    Sun - Wed work conf at JW Marriott
    think is has a good pool & weight room

    2) Alaskan Cruise for my Parents 50th
    Sat Jun 11 - Sat Jun 18

    curious to see if how much training
    I'll do on these 2
    It's easier to train for sprints on my own.
    Categories
    Swim Workouts
  3. Swam w/ age groupers today

    by , May 17th, 2011 at 10:02 AM (Pete's swim blog)
    Roger put together a bunch of elite ags of various ages that swam this morning. His daughter showed up from Auburn along w/ another ex-MSA swimmer. Us old guys had our own lane and decided to try and keep up rather than do our own workout. It was fun even if it was a bit more intense than normal.

    SCY

    Warm up
    400 IM Easy
    3 x 150 IM - 3:00

    10 x 25 - :30 Odd 1 breath/even hard
    4 x 200 IM - 3:00 Kick 1st/2nd/3rd/4th 50
    I did 4 x 200 Free w/ kick

    10 x 25 - :30 Odd 1 breath/even hard
    4 x 200 IM - 2:55/2:50/2:45/2:40
    I converted IM to free as the time got harder
    300 Easy Recovery fly

    9 x 50 Kick - 1:00
    Descend 1-3, 4-6, and 7-9 switch kicks every three
    50 Easy

    100 Kick - Timed (Br - 1:28)

    8 x 25 IM Order Easy/Hard

    100 Cool Down

    (4150 Total)
    Categories
    Swim Workouts
  4. Sprint??? What is a sprint???

    by , May 17th, 2011 at 08:30 AM (Mixing it up this year)
    Today I was trying to get my sprints moving. At first I thought this would be a dismall attempt but as I did more I felt better at it. My times were not super fast but my stroke was better than it had been lately.

    My legs burned on the kick which ended up being a straight 500 because I could not make the interval. As long as my legs were burning and feeling itchy I figure I was getting something out of it.

    500 Free
    500 Free alt 25 tarzan/75 swim for each 100
    500 Free kick (no nothing but legs!!!)
    5x[1x100@2:00 Free easy
    ....[4x25@:45 Free sprint helld between :20-:22
    500 Free EASY

    Total 3000 meters

    I may have to do this workout every week for a while.
    Categories
    Uncategorized
  5. Monday, 5/16/11

    by , May 17th, 2011 at 12:37 AM (A comfort swimmer's guide to easy swimming)
    SCY


    Warm up
    300 swim back & free
    200 drills - back & free, 1 arm and fist swim
    4 x 75/1:25 build - free, focus was on holding 15-16 SPL
    4 x 25/30 strong - all back
    4 x 25/40 - 15 yd fast Ė 10 yd smooth - fast 15 fly, then easy free

    Main Set
    3 x 200/3:10 ds
    - went 2:45-2:40-2:35
    Kick 9 x 50/1:00
    - 1-3 flutter on belly w/board and snorkel, 50-55-58
    - 4-6 dolphin on belly w/board and snorkel, 60-65-65; 10 sr after ea
    - 7-9 flutter on back, 52-55-55
    1 x 150 IM
    - did as 25 fly/25 free/50 back/25 breast/25 free
    6 x 100/1:35 desc 3
    - free, went 1:22-1:20-1:17 both times

    Warm down
    - 100 easy back, free, & DAB

    Total: 2900 yards
    Categories
    Uncategorized
  6. Monday, May 16, 2010

    by , May 16th, 2011 at 08:18 PM (Trying to Train Smarter, Not Just Harder)
    Kyle's birthday today - haven't seen him yet!! Ahhhh, college boys. He's my excuse for cake today tho!!

    Workout today: (an original idea by Terry, as usual)
    600 back/free
    6 x 100 pull on 1:30 - yes, the old lady was the hero & led the lane today!! Nothing like showing up a bunch of 13 year old girls!
    300 kick

    20 x 50 - groups of 5 - drill/build/build/drill/sprint on 1:00 - I was very daring on this, and actually did the last 5 breast
    100 EZ
    16 x 50 kick on 1:10 - descend 1-4, groups of 4
    100 EZ (I think I took 3 minutes to do this one!!)
    800 long & strong, low stroke count - exactly what I needed - 400 pull w/paddles & 400 w/fins. Effort on this was somewhat marginal


    TOTAL: 4300 LCM


    Seriously thinking about taking tomorrow off - just to give my shoulders a break - or more accurately, give my brain a break from swimming. Who would've thought I was kinda tired of swimming every day? I don't know what's wrong with me - just in the doldrums, I guess. Tired of getting up early to swim at 5:30 am, tired of having to race to the pool at lunch time only to get in a measly 2000, with few of my friends there. Swimming with children can be demoralizing. In retrospect I see my emotional biorhythms (hereafter referred to as EBR) were as low as low as could be. Figures. Tomorrow will be a better day.

    Updated May 17th, 2011 at 09:51 PM by Celestial

    Categories
    Uncategorized
  7. Monday, May 16

    by , May 16th, 2011 at 07:21 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Aerobic Sets:

    9 x 50 w/paddles:
    3 x free/kick using paddles as board/scull

    16 x 50 @ 1:00 or so
    4 of each stroke

    50 EZ

    Speed Work:

    10 x "25s" w/fins
    streamline dive down to bottom of pool, squat jump off bottom with fast dolphin kick

    10 x 25 w/parachute & fins
    odds = shooter on back
    evens = burst free

    50 EZ

    8 x 50 @ 1:30
    odds = 25 fast kick + 25 easy
    evens = 25 fast swim (IM order) + 25 easy

    100 easy

    Total: 2650

    Commentary:

    The pool water was very warm today, and this dulled my enthusiasm somewhat. I can't (or won't) do hard aerobic or longish sprints when it's that temp. Looking forward to swimming at GMU again.

    Hoping to learn about "real strength" with Jazz on Wednesday. I need to search for my weight lifting gloves.

    Updated May 16th, 2011 at 07:28 PM by The Fortress

    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout -05/17/11

    by , May 16th, 2011 at 05:47 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 150 2@3:00 2@2:45
    1 X 300 5:15
    4 X 100 1:45
    1 X 400 -

    1 X 200 kick 5:00
    1 X 100 kick 2:30
    1 X 100 easy swim -

    1 X 100 easy 2:00
    1 X 100 fast 2:15
    1 X 50 easy 1:15
    1 X 50 fast 1:30
    Three times. All choice.

    1 X 100 easy swim

    3 X 400
    #1: IM 7:30
    #2: Stroke/free by 50 7:30
    #3: Free-negative split- -

    WARM DOWN: 4 X 50 easy 1:00

    4500M
    Categories
    Swim Workouts
  9. Something For Everyone....

    by , May 16th, 2011 at 05:09 PM (Year Three: The Road Back)
    Toaay's workout had a little bit of something for everyone - kicking, pulling, drills, and stroke! Woo-hoo! Here's what we did:

    400 Warm-Up
    2 sets:
    - 4 x 50 Drill/Swim on 1:00
    - 1 x 200 Free FAST on 4:00 (got 2:40, 2:41)
    1 x 200 Kick on 4:30
    4 x 50 Kick FAST on 1:05
    2 sets:
    - 4 x 25 Fly (w/ fins) on :40
    - 1 x 100 Fly (w/ fins) on 2:00
    3 x 400 Pull on 7:00, descend w/i 100s (got 6:02, 5:57, 6:04)
    400 Cool-Down
    Total Yards - 3600

    All in all, today's workout was pretty fun. The 100 Fly's were a bit of a stretch, but I managed to do both 100s and didn't give up! YAY for me. And, I was pretty happy with the 2:40ish 200s - as I race about a 2:30 and was happy with holding 2 1:20 100s.

    Then, after work was another NFL Training Camp workout day - DB drills were pretty cool. My lower stomach muscles are definitely getting worked out with this program. Don't know how it will translate into pool speed when I finally am finished with the 60 days - and rested up again - but at least I'm having fun and enjoying doing dryland work.

    Two days until the meeting detailing the new masters group that is starting up here. I've pretty much decided that I won't be swimming with ISF any longer (that they cancelled my coached practice pretty much sealed the deal). The only thing I'm not sure of right now is whether I'll join the new team (as I don't know practice schedules and fees) or if I'll be swimming on my own and competing Unattached for now. Time will tell.... but I really hope the practice schedules are favorable because I'm much better off swimming with a team - I try harder during practice and am not as likely to slack off when other people are giving their all. That's my on that. But... if I can't make the coached practices (or can't afford the fees)....

    Stay tuned. As for me, I'm off to my daughter's track meet right now. Hope the sun comes back out and the temperatures rise just a tad.

    Enjoy your swims!
    Categories
    Swim Workouts
  10. Mon May 16th, 2011

    by , May 16th, 2011 at 01:56 PM (Ande's Swimming Blog)
    Mon May 16th, 2011

    Sunday
    Did not swim but did a partial lift then had to cut it short

    I've got 2 trips coming up:
    1) AZ Thu May 19 - Wed May 25th, vaca and work conf &
    2) AK Sat Jun 11 - Sat Jun 18 Alaskan Cruise for my Parents 50th
    curious to see if how much training I'll do on these 2

    Subscribe to Ande's Swimming Blog

    LIFTED this morning

    Whitney Coached
    UT, scy diving well (warm)
    6:30 to 8:00 dove in around 6:34ish
    wore FS2 legs
    swam with Nate & Katie
    beside Marcio Tyler, Larry, sharon, & Mark

    WARM UP LCM
    2 rounds of
    200 fr 150 P 100 k 50 IM


    Main SET:

    50 DROP DOWN KICK SET
    start: 1:00
    Drop: 1 sec per repeat
    how: kicked fly on side, no fins, no sdk
    made :36, stopped

    100 easy

    10 x 100 fr on 1:30
    INX hold mile pace & get around 20 sec rest
    held 62's but my mile pace probably is 64, 5 or 6

    assigned: 5 x 200 fr on 3:00 desc
    did: 200, 100, 100, skip,
    200 easy speed
    went 1:55

    assigned: 20 x 25 on 30
    did: 3 rounds of ( 2 easy 3 skip 1 FAST)
    dove
    whitney timed 2 & 3
    went 10.1, 9.79


    Meets

    Friday may 13th I officially put zones on my calendar, I'm definitely going
    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    We also got tickets to the American Idols Tour in Houston on Thu Jul 21st, so we're in town the day before the meet starts
    even though I plan to train for sprints
    I'll probably enter:

    Fri
    400 IM

    Sat
    50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays

    Sun
    100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays

    Auburn: Probably NOTgoing
  11. A change of plan

    I had a good weekend of outdoor swimming, Saturday in the ocean, Sunday in the river. It was a grey and drizzly weekend here, but the lack of sunshine was more than made up for by the presence of good company during both swims. Itís nice that the water is warming up and more people are coming out to play in the ocean now. Iím really savoring being at the point where I feel more competent and confident about swimming outdoors, but still enough of a rookie that every swim seems exciting and amazing and new in some interesting way.

    This morning I headed up to Riverbank for a workout. There were three of us today, and we were planning a special birthday workout for one of my regular swim buddies. Unfortunately the life guards never showed up this morningónot sure what was going on thereóso lap swimming was cancelled. The birthday girl and I ended up heading back downtown to the West Side Y for a shorter swim there instead. Because of time constraints, we tabled the birthday workouts for a later date. Hereís what I did instead:

    1000 scy warmup

    700 various drills / extended warmup

    6 x 50 (25 sprint kick / 25 easy) @ 1:00
    1:00 rest
    4 x 100 FR desc. @ 1:25
    1:00 rest
    500 FR @ 7:00
    4 x 100 FR/BK desc. @ 1:30
    1:00 rest
    6 x 50 (25 sprint kick / 25 easy swim) @ 1:00

    50 easy

    5 x 200 FR, odds pull w/ paddles, evens swim

    50 warmdown

    I was feeling fatigued at the start, but felt better and stronger as the workout went on, and downright energized by the time we were done. I felt like I hadnít used my legs at all all weekend long, so it was nice to do a bit of hard kickingóI was really focusing on footspeed on those fast 25s. I sometimes forget how nice a pool that is kept at a good temperature can feel, since I swim at Riverbank so much. Maybe Iíll have to try the Y more often, even if it is scy.

    Categories
    Uncategorized
  12. Monday, May 16, 2011 5:00am

    by , May 16th, 2011 at 10:34 AM (Fast Food Makes for Fast Swimming!)
    Main set courtesy of GDanner

    Warmup:
    200 Free
    300 Free Pull
    100 Fly Drill

    Main:
    3 x 100 @ 1:40, 1:35, 1:30 (held 1:05s)
    2 x 50 Kick @ 1:00
    3 x 100 @ 1:30, 1:25, 1:20 (held 1:05s)
    2 x 50 Kick @ 1:00
    4 x 100 @ 1:20, 1:15, 1:10, 1:05 (1:05, 1:05, 1:04, 1:04)
    2 x 50 Kick @ 1:00

    100 EZ

    8 x 75 (50 Free, 25 Fly) @ 1:10

    3 x 100 IM @ 1:35, 1:30, 1:25
    2 x 50 Kick @ 1:00
    1 x 100 Fly (went 1:05)
    100 EZ
    ----------------
    3200 Yards
  13. Half asleep workout

    by , May 16th, 2011 at 10:26 AM (Pete's swim blog)
    Dave called yesterday. Seems he decided to get serious about long course and wanted to swim in Huntsville today. The problem with HSA is that they start at 5:00 AM. And by "start", that means they are warmed up and ready to go at 5:00 AM... not entering the pool at 5:00 AM. I got up at 4:05 so that I had time to make it at 4:50. To complicate things, I played soccer Sunday. Nothing serious... just a bunch of old guys reliving our childhood. I avoid contact at all costs but I still run hard. So, I wasn't exactly looking or feeling my best this morning. Warm up felt awful. But before I knew it we had knocked out a 5K+. Don't remember much... must have slept through it.

    LCM

    Warm up
    400 Swim
    4 x 100 Kick down/swim back

    2 x 200 Free
    4 x 100 Pull
    4 x 100 Free

    4 x 50 Kick
    4 x 250 IM (Fly/Free/Back/Free/Breast)
    4 x 50 Pull

    4 x 250 (Free/Free/IM Order/Free/Free)

    200 Kick
    4 x 150 Stroke Im Order/Free/Stroke Im order
    200 Pull

    200 Cool down

    (5600 Total)
    Categories
    Swim Workouts
  14. Not good for a Monday

    by , May 16th, 2011 at 08:34 AM (Mixing it up this year)
    Usually on Mondays I am refreshed but not today for some reason.

    400 Free
    6x100@2:00 stroke 1/2 drill 1/2 swim did FLY w/fins 25 rt arm/25 lt arm/50 swim
    this may be why I had problems with the next set just making the interval
    2x[2x200@3:15 Free w/paddles & bouy
    ....[3x200@4:00 Free try to hold pace not good on this one
    200 Free EASY

    Total 3200 meters
    Categories
    Uncategorized
  15. LCM Results from USA-S Meet

    by , May 15th, 2011 at 08:31 PM (Fast Food Makes for Fast Swimming!)
    Well, I made it. I'm sunburned redder than a lobster from Saturday and waterlogged from the downpour of rain today, so had a little of everything...including my handed to me by a bunch of 14-16 year old kids. I swam all my events as exhibition so I wouldn't take awards/placing away from the age groupers as well, not that there were that many in the 17+ ages.
    This was swum in a 6 lane, 50 meter pool with no additional space for cooldown. Starting end was 12 feet deep, but went to 4 feet at the 15 meter point, and continued to 3 feet at the turn end. Not the best pool, but the pool doesn't make the swim fast, that's the swimmer's job to make the swim fast no matter what the conditions are!

    Saturday:
    HOT, 79 degrees and pure sun. No clouds in the sky, and a little breezy. Not bad for the middle of May in Idaho.

    400 IM: 5:23.61 (best time/also a new LMSC record)
    30.0/36.8 (1:06.8)
    43.9/43.3 (1:27.2)
    48.7/48.9 (1:37.6)
    --.-/--.- (1:11.9)
    I was 5th overall among the 13 & Over boys division. I was pleased with the swim. My backstroke still sucks in an IM event though.

    200 Back: 2:37.84 (best time by 3 sec./also a new LMSC record)
    --.-/--.- (1:16.4)
    41.4/39.9 (1:21.3)
    All I was thinking during this event was "where are those damn flags???!!?"

    100 Breast: 1:23.19 (best time)
    38.3/44.8
    I'm definitely needing walls at the 25s to have another pullout in breaststroke. Ugly!

    100 Free: 1:00.11 (best time by 0.7 sec./also a new LMSC record)
    --.-/--.-
    Sooooo close to breaking a minute.
    Didn't get the splits, but I got a video It felt really good when at about the 75-80 meter point the kid next to me fell back and I kept going.
    [nomedia="http://www.youtube.com/watch?v=D_rcXOD95YE"]YouTube - 5-14-11 100 LCM Free @ Lewiston, ID USA-S Meet[/nomedia]


    200 Fly: 2:32.08 (best time by 0.3 sec./also a new LMSC record)
    Don't look at these splits, and please don't laugh too hard.
    30.1/37.9 (1:08.2)
    41.2/43.0 (ouch)
    Basically, this was my 5th event of the meet, and it was literally 15 minutes after the 100 free. I felt good thru about 125 meters, and after that I just watched everyone pass me. I've got another chance for the 200 Fly at our home meet in June.
    [nomedia="http://www.youtube.com/watch?v=bsGQYvrUA6g"]YouTube - 5-14-11 200 LCM Fly @ Lewiston, ID USA-S Meet[/nomedia]


    Sunday:
    Cold, +-50 Degrees or so, clear skies at first, then the clouds and wind started coming in, turning to light rain, then a complete downpour!!

    400 Free: 4:49.38 (best time by 1 sec./also a new LMSC record)
    1:06.7/1:14.2/1:14.8/1:13.7
    I was in the outside lane of the final heat and just tried to ignore the kids in the middle. I split it pretty good, but looking at it now, I probably could have brought each 100 down another second or two.

    100 Fly: 1:05.62
    --.-/--.-
    Considering the temperature dropped really quickly, and the rain started pouring at this point, it was a great swim. I was about 1 second slower than my swim from last year which was indoors. I was happy with this because I was also 2nd place overall in the event. The kid that beat me just finished his freshman year at the Univ. of Puget Sound, where he set the conference record in the 200 Fly this year.
    [nomedia="http://www.youtube.com/watch?v=Lly96_kVRzo"]YouTube - 5-15-11 100 LCM Fly @ Lewiston, ID USA-S meet[/nomedia]


    200 Free: Cancelled
    The downpour of rain and wind was so intense, and it was freezing that the officials decided to call off the remainder of the meet, which still had 4 or 5 more total events for all ages to go. I only ended up missing this one event, but that's OK with me.

    Updated May 15th, 2011 at 09:42 PM by jaadams1

    Categories
    Swim Workouts , Meets
  16. Sunday, May 15

    by , May 15th, 2011 at 06:51 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises
    flutter kicks on bosu, 50
    power wheel roll outs, knees on bosu, 2 x 12
    standing lat pulldown, 130 x 1 x 10, 140 x 2 x 10
    explosive leg press, 270 x 3 x 10
    bulgarian single leg squats w/DBs, 40 x 2 x 10 each leg
    rear delt fly, 70 x 2 x 12
    med ball plyo slams in racquetball court, 5:00


    Swim/SCY/Solo:

    Warm up:

    600 various

    15 x 50
    5 x 50 free w/paddles @ :45
    5 x 50 kick @ 1:00
    5 x 50 drill @ :15 RI

    50 EZ

    Speed Work:

    10 x burst dolphin kick 25s (no fins) @ 1:00
    5 back, 5 belly

    50 EZ

    8 x (25 AFAP kick w/fins & board + 50 easy kick + sit on board and wait)
    5 dolphin kick, 3 flutter kick
    -- I wanted to swim these free & fly, but I was sharing a narrow lane with an aqua jogger. Opted to kick instead.

    50 EZ

    Total: 2350


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

    Commentary:

    Took yesterday off. Had Lil Fort's soccer game and the VA State rowing champs. Fort Son's lightweight 4 rowed their best race of the season, but 2 of the rowers including Fort Son blacked out right after the finish line and were taken in on the launch. Overexertion and probably improper nutrition. I had to sprint a mile to get to the boathouse to check on him. They are very excited for the Stotesbury Regatta next weekend, which is the largest high school rowing event in the nation. Mr. Fort and I are leaving Friday night to catch up with friends in Philly and see the semi-finals and finals on Saturday.

    Today, I got up at the crack of dawn to watch Lil Fort's Girls on the Run Nova 5K at Mason. There were over 9,000 runners at the event. Lil Fort (running with Mr. Fort as her run buddy) was happy to crush her PB despite it being very crowded the first mile, running a 25+ I was a little bleary in my workouts today from lack of sleep. Need to catch up on sleep this week.

    Updated May 16th, 2011 at 04:34 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  17. Oh Yeah, Fuel?

    by , May 15th, 2011 at 02:45 PM (Swimming, Life, and Other Stuff!)
    I've been feeling beaten and tired lately. I know being 55 years old and having a full-time profession that is physically and mentally demanding could be the culprit. I'm not a person who normally just "throws in the towel" and says "it is what it is." In fact attitudes like the above are cop-outs and people who fall into the excuses rut very rarely get what they want in the end...........they do develop advanced whining techniques and tend to annoy the folks around them regularly!
    I've decided I need to come up with some type of post-workout replenishment drink. My recent technique has been to return home after workouts, have a glass of wine and eat dinner a couple of hours later. The benefit of this program is an enhanced "drunk" feeling from the vino that is likely to last until dinnertime! I love to wind down this way at the end of my day but I suspect it is undermining my available workout energy.
    I need to find the "perfect" replacement drink for my post-workout needs. I really don't want to spend tons of money either.
    I know chocolate milk is supposed to be good. If I had a refrigerator in my car I'd give it a try, however I think the milk would be curdled after an 11 hour workday time of storage in my car. I doubt if a good insulated canteen would even keep it cool for that length of time.
    Today I tried a muscle milk. I took it to the pool with me and drank it room temp post workout. I didn't mind the taste at all, in fact it was the perfect preamble to a cup of Starbuck's I purchased on down the road. I bought 8 of them so I'll try them for a week. Does anyone else know of an effective post-workout drink that is affordable, totable, and bearable to drink?

    Today's swim was a delightful tri-fecta of buddies @ the Monon Center!! Here's what we did:

    **400 Warm-up Freestyle
    **300 Kick
    **3 X through:
    4 X 75 freestyle @ 1:30
    2 X 150 freestyle @ 2:30
    1 X 300 @ 5:00
    **12 X 25 @ :30 Perfect technique Freestyle!

    3,700 scy

    A delightful young lady has started a new master's team @ the Monon Center. I enjoy talking to this girl and she is quite knowledgable about the world of swimming. She is marketing her group more to the triathlete-type swimmer and offering run and bike workouts along with organized swim sessions. Apparently membership to her team gives you an on-line community of training buddies and workouts too!
    She told us there would be another Master's Team starting soon in the Westfield area. It looks like Central Indiana is going from 2 master's groups to 6!!!!!!! (ISF, Mels new team, Westfield, Carmel, Nasti, and Monon Center) This summer I am going to visit a few of these teams and try them out. I want an on-deck coach! I have been messing around with my freestyle off and on for 3 years. I get different advice from different people. I think I've made improvement until someone else watches me and tells me how poorly I'm actually doing. It's so frustrating. I think If I had 1 person who helped me on a regular basis I could make great progress! I work hard and I'm in good condition, I just swim like a discombobulated nimrod!
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  18. An Easy Swim Day? At Least in Theory....

    by , May 15th, 2011 at 08:28 AM (Year Three: The Road Back)
    Getting out of bed on Saturday morning was definitely a gingerly undertaken activity. Therefore, I decided that what I needed was a nice, long, easy recovery swim - instead of a pace-focused, sprint-oriented workout. With that in mind, I was planning on a maybe 4000 yard swim - with the option to get out early if my shoulder was acting up again. That was my plan... and you always have to have a plan - even if you blow it right out of the water. Here's what I ended up doing:

    400 Warm-Up
    4 sets:
    - 4 x 25 Kick on :30
    - 1 x 100 Drill Cycle IM Order on 2:30
    5 sets (did free, fly w/ fins, free, back w/ fins, kick):
    - 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 4:00 (did pull, kick, pull, kick, pull)
    - 1 x 100 on 1:40
    - 1 x 75 on 1:20
    - 1 x 50 on 1:00
    - 1 x 25 on :30
    300 Cool-Down
    Total Yards - 5000

    During the warm-up, my shoulder felt okay, but not great. By the end of the first round of the ladder, it was hurting a bit, but eased up when I did the fly/kick round. It held up okay for the 3rd ladder round and was fine throughout the back ladder. When I was debating doing a 5th ladder or just being done, a friend of mine walked in and asked if I was doing another 5000 yard day. That did it... my decision was made. 5th ladder round, here I come. But, I was achingly tired, so I elected to kick/pull the last ladder and have a really easy drill/swim cool-down. After getting home and cleaned up, it was nap time.

    This morning, I feel much better and am not nearly as achey as I feared I might be. YAY! Maybe my body is finally starting to adapt to the same amount of swimming PLUS dryland work thrown in. I'm sure hoping so! Either way, it's an easy Sunday for me. If you are swimming today, enjoy the water!

    Happy laps!
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  19. As a guest of Club Nole. . .

    by , May 14th, 2011 at 08:03 PM (Trying to Train Smarter, Not Just Harder)
    Went to Morcom this morning to swim w/Jennifer instead of the ATAC kids - thought it might be nice to swim with a grown up for a change. . .and was pleasantly surprised to see our friends Stephanie & Mike - they train with the Club Nole age groupers. Their coach invited Jen & I to join them and we foolishly agreed!! After 2 1/2 hours I truly don't remember the entire workout, but I do remember one really nasty thing called "Power Towers" - they have this thing at the end of the pool with a pulley & rope that stretches to about 25 yards - one end of the rope you have a belt that you fasten around your waist, the other end is hooked to a big bucket of water - as you swim, you lift the bucket of water off the ground -- I am sorry to say that he had to keep emptying water out of my bucket!! Anyways, you do several 25s - some with fins, some with fins & paddles & after you are completely worn out - you take off the equipment & swim "naked" for 60 meters & he gets your split when you hit the wall on the turn. It was delightfully humiliating!! I thoroughly enjoyed compaining about how incredibly hard it was! Haven't had a tuff workout like this for ages! Anyways we did about 7000LCM:

    1000 warmup, 500 mixed stroke, 500 pull no paddles
    400 kick
    200 aerobic freestyle, concentrating on the back part of your pull
    Power Towers - which ended up to be about 1000
    then five times through:
    150 free/stroke/free on 3:00
    3 x 50 on 1:00 focusing on underwater kicks at the take off (like we did on the power towers)
    5 x 200 on 2:45 (remember this is LCM!!!)

    And this is all I can remember - there was more mixed in there, trust me, but I truly don't remember it - must not have been too dreadful, because I can actually still move my arms, although I was wondering for a while while doing the Power Towers! I wonder what time those kids are going to practice during the summer? Hmmmm, Morcom is SO far from home & the office.

    Updated May 16th, 2011 at 09:04 PM by Celestial

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  20. Sat May 14th, 2011

    by , May 14th, 2011 at 07:53 PM (Ande's Swimming Blog)
    Sat May 14th, 2011

    yesterday I decided that I'm definitely going to swim in the
    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    We also got tickets to the American Idols Tour in Houston on Thu Jul 21st, so we're in town the day before the meet starts
    even though I'm training for sprints this summer I'll probably swim:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays

    Probably NOT going to Auburn

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    Whitney Coached
    UT, LCM main pool
    7:30 to 9:00 dove in around 6:34ish
    wore FS2 legs
    swam with Michael Lovato, Marcio, & Nate O'Brien who swam for UT 2005 went 1:41 200 bk and 1:44 200 FL he's going to be real fast when he gets back in shape
    beside larry & jim

    WARM UP LCM
    600 fr
    200 K fast
    dove went 2:45
    which is my best 200 LCM K

    Main SET:

    1 x 100 fr on 1:25 right into
    2 x 100 fr on 1:20 right into
    3 x 100 fr on 1:15 (arms hurt didn't make)
    4 x 50 on 1:00
    100 easy

    3 x 100 fr on 1:25 right into
    2 x 100 fr on 1:20 right into
    1 x 100 fr on 1:15 MADE EM
    4 x 50 on 1:00
    100 easy

    3 x 100 fr on 1:25 right into
    2 x 100 fr on 1:20 right into
    1 x 100 fr on 1:15 MADE EM
    4 x 50 on 1:00
    100 easy

    1 x 100 fr on 1:25 right into
    2 x 100 fr on 1:20 right into
    3 x 100 fr on 1:15 MADE EM
    4 x 50 on 1:00
    100 easy

    50 easy

    50 fr easy speed went 28

    50 easy

    50 fr easy speed went 28
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