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  1. Final workout before swim meet

    by , March 23rd, 2012 at 11:49 AM (A comfort swimmer's guide to easy swimming)
    Thursday, 3/22/12

    SCY, Solo

    Swim meet in Salt Lake City this weekend. Friday night will be the 100 Free, then on Saturday the 200 back, 50 Fly, and 100 Back.

    Warm up
    300 swim back & free
    200 kick/drill by 50's
    100 easy free

    swim 6 x 25 on :45: odds build to fast finish; evens with fast breakouts
    - did 1-2 free, 3-4 fly, 5-6 back
    200 easy

    2 x 25 sprint w/25 easy swim back
    - did off blocks, 1 fly, 1 free

    swim down 10 minutes
    - did 600 easy back & free

    Total: 1600 yards
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  2. 03.23.12 - Friday workout: what are the odds?

    by , March 23rd, 2012 at 10:44 AM (Pete's swim blog)
    A comment yesterday caught my attention. It had to do with splitting a 200 with two identical 50s down to the hundredth of a second. I 100% agree with what was said: a) the splitting was impressive and b) it is amazing that the human body can do that. So I started thinking... what are the odds that something like this can happen? I came close with my 200 Breaststroke in Feburary: 35.36, 39.64, 39.61, 39.52. Only 12 tenths of a second separated my second and fourth 50s. I'd call it luck in my case since I wasn't trying to do anything of the sort. I was more worried about chasing down the guy next to me. Here's the 2012 Women's NCAA D-I 200 Fly finals:

    1 Katinka Hosszu 26.10 54.03 (27.93) 1:23.36 (29.33) 1:51.32 (27.96) [1.40]
    2 Cammile Adams 25.98 54.76 (28.78) 1:23.57 (28.81) 1:52.40 (28.83) [0.05]
    3 Kelsey Floyd JR Tennessee 25.98 55.47 (29.49) 1:24.77 (29.30) 1:54.28 (29.51) [0.21]
    4 Sara Isakovic 25.55 54.50 (28.95) 1:23.89 (29.39) 1:54.38 (30.49) [1.54]
    5 Tanya Krisman 26.11 55.37 (29.26) 1:24.94 (29.57) 1:54.64 (29.70) [0.44]
    6 Caroline McElhany 26.20 55.58 (29.38) 1:25.29 (29.71) 1:55.23 (29.94) [0.56]
    7 Alyssa Anderson 26.16 55.19 (29.03) 1:25.11 (29.92) 1:55.50 (30.39) [1.36]
    8 Teresa Crippen 26.22 55.50 (29.28) 1:25.41 (29.91) 1:55.63 (30.22) [0.94]

    I [bolded] the difference between the max and min splits for the last 3 50s. Some were better than others but the average was 0.81 seconds. Given that a person is trying to split the last three 50s evenly and they are capable of swimming each 50 within .81 seconds of the others, what are the odds that any two would be split to the same hundredth of a second? Is is 1 in 81 (1.23%)? 2 in 81 (2.46%)? Actually, neither. This a variant of the Birthday Paradox ([ame="http://en.wikipedia.org/wiki/Birthday_problem"][ame="http://en.wikipedia.org/wiki/Birthday_problem­"]http://en.wikipedia.org/wiki/Birthday_problem[/ame]­[/URL]). The formula works out to something like this: 1 - 81!/(81^3 * (81-3)!) or 1 - 81*80*79/81^3 or 3.67%. Ok.... still not great odds but it happens more than you might think. What about on a 500? Take a look at this swim:

    3 Wendy Trott 25.93 53.67 (27.74) 1:21.71 (28.04) 1:49.75 (28.04) 2:17.54 (27.79) 2:45.35 (27.81) 3:13.17 (27.82) 3:41.21 (28.04) 4:09.17 (27.96) 4:36.10 (26.93)

    Three 28.04s! Discounting her first and last 50s, she swam 8 50s within 0.30 seconds of each other. Odds any two are the same: 64%! Odds any 3 are the same... over my head and I really don't want to hunt down my old statistics books.

    Today's workout - Swam w/ Dave x 2 and Roger. We were supposed to bring our own sets but it ended up being a repeat of some of my older "make your own up" sets. Pool temp 86. For Q (and my curiosity), I weighed myself before my workout this morning - 197. Weighed myself again when I got home - 192. Same lack of clothing for both weights. Same scale. I didn't eat, drink or er... expel anything between measurements. So basically I left 5 lbs of heat, water and whatever else I excrete through my pores in the pool. Learned a) it is more than I thought and b) I need to lose some weight. I'll take some more measurements over the next week to see if this is "normal". Tomorrow, I'll be at the Huntsville Nat so I can see if cooler water reduces how much I lose.

    SCY

    400 Warm up

    1600 - 1:15 pace. Each of us took 400 yards leading while everyone else drafted.

    10 x 100 IM - 1:30
    I might be getting the hang of this IM thing. Kept them all under 1:25 and even crept down to 1:20 once.

    50 Easy

    100 Free - 1:20
    25 Breast - :30
    100 Free - 1:20
    50 Breast - :50
    100 Free - 1:20
    75 Breast - 1:10
    100 Free - 1:20
    100 Breast - 1:30
    100 Free - 1:20

    200 Cool down

    (4000 Total)

    Updated March 23rd, 2012 at 11:05 AM by pmccoy

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    Swim Workouts
  3. the friday flyer returns?

    by , March 23rd, 2012 at 08:12 AM (Mixing it up this year)
    Since the muscles in my back have not loosened up enough the friday flyer was back but with zoomers not full length fins. There is such a difference, the zoomers only give me a little advantage not like the big fins.

    500 free w/snorkle as 50 swim/50 kick
    500 free kick w/zoomers

    5x200@5:00 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers went 4:00,3:58,3:54,3:43,3:33 i also focused on good kickouts to the 15 meter mark
    300 free
    4x50 from block alt free /fly breakouts the first one felt like my back slipped as I took the first dolphin kick but the rest felt ok

    Total 2500 meters

    Not worried about tomorrows meet just going to have fun with it.

    Updated March 23rd, 2012 at 03:26 PM by Donna

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  4. Today's work out

    by , March 22nd, 2012 at 10:51 PM (Nobody Special)
    3250 yards...

    200 warm up

    25x50x75x100x150x100x75x50x25

    500 kick

    200 swim
    200 kick
    200 pull

    6x100 free (1:45 int)

    500 warm down
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  5. Thursday 3/22

    (rough work schedule Tuesday and Wednesday kept me out of the pool)

    AM and PM SCY + Crossfit + Bonus Swim

    Today was PWB day (thanks for the workouts).

    AM swim:

    Warmup sets (1,400 set / 1,400 total)

    1 x 500: 100 free swim, 300 IM k/d/d by 25s, 100 free swim

    4 rounds of 4 x 50's on :50, descend each round to fast-ish (90%)
    -- 1st rd: fly/back
    -- 2nd rd: back/brst
    -- 3rd rd: brst/fr
    -- 4th rd: free

    1 x 100: easy

    Main set #1 (2,000 set / 3,400 total)


    12 x 150: swim free
    -- 6 on 2:00, gentle descend in pairs (1:43s, 1:38/1:37, 1:36/1:35)
    -- 4 on 1:50, descend 1 to 4, try to start faster than your 2nd pair of 150s on the previous 6 (1:39, 1:38, 1:36, 1:35)
    -- 2 on 1:40, descend 1 to 2, try to start at your 3rd 150 of the last set, then blast the last one (1:35, 1:33)

    4 x 50 @ :35, :40, :45, :50, active recovery

    200 EZ

    Total: 3600

    PM swim:

    Warmup sets (800 set / 800 total):

    1 x 400: 100 free, 200 IM kick-drill by 25s, 100 free

    2 sets of 4 x 50 @ 1:00 kick w/ board building legs

    Something Borrowed (3,000 set / 3,800 total)

    There are four rounds and you can take a Masters Minute between rounds

    Round #1: 1 x 400 – 2 x 200 – 4 x 100

    Round #2: 1 x 300 – 2 x 150 – 4 x 75

    Round #3: 1 x 200 – 2 x 100 – 4 x 50

    Round #4: 1 x 100 – 2 x 50 – 4 x 25

    400/300/200/100 did negative split on 1:15 base.
    200/150/100/50 did deconstructing IM on 1:20 base.
    100/75/50/25 did reverse IM order by round, 1:10, 1:20, :50, :25

    200 EZ

    Total: 4000

    Crossfit:

    AMRAP (as many rounds as possible) for 7:00 of the following:
    3 thrusters, 3 pull-ups
    6 thrusters, 6 pull-ups
    9 thrusters, 9 pull-ups
    ...etc. climbing in sets of 3

    made it through 15/15 and got 13 thrusters in the 17/17 round.

    Bonus Swim:

    To make up for 2 days of being out of the water, I sped over to the club pool from Crossfit to play water polo with the club team. Played 3 15:00 "periods" final score: White (me) 12 - Blue 10.

    4 goals tallied.

    Updated March 23rd, 2012 at 11:50 PM by Calvin S

    Categories
    Swim Workouts
  6. Workout 03/22/12:

    by , March 22nd, 2012 at 09:26 PM (Maple Syrup with a Side of Chlorine)
    w/u:
    200 FR/200 FR/200 FR
    4 x 100 kick

    4 x 150 FR on :15 sr (held ~ 1:43)
    100 ez
    3 x 100 IM on 1:45 (1:15, :13, :12)
    100 ez and out
    (solo/Rec/2100yds/40 min)
    ------------------------

    Almost missed my swim tonight, but was able to get into the adult swim time with 40 minutes left. I did indeed talk with the head lifeguard about last night's fun, and she agreed that we should be able to swim until 7:30 on Monday and Wednesday evenings. I asked her to fix the schedule so that the other guards are aware.

    I also received a USMS banner in the mail from the headquarters on Tuesday. I found an ideal place to hang it in the pool, just above the pace clock. I also put in an order for some promo materials for our meet next month - everything is coming together for it, so now we just need people to show up.

    Checking out from the pool for the rest of this week due to work. I'll be back in the water on Monday. The plan is to start the transition to Open Water training with longer reps, but also with some speed sets from time to time.
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    Swim Workouts
  7. Quickie...

    by , March 22nd, 2012 at 08:28 PM (Alex's swim journal)
    Only time for a quick swim today. I had less than a half hour, so I just swam what I could... ended up with 1500 straight free in 25:20 before hitting the showers.

    At least I didn't miss a day completely!

    Celebrating my wife's birthday today... She's spent more than half of her life now putting up with me; God bless her!
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  8. Workout with team, and more

    This morning I went to the morning TNYA workout at John Jay college. Brad coached, and I had a lane full of good lanemates—lots of camaraderie and banter made the time fly. Here’s what I did:

    750 scy warmup: 250 swim, 200 pull, 150 kick, 100 IM, 50 double-arm backstroke

    7 x 50 pieces of IM @ :55 (fl, fl/bk, bk, bk/br, br, br/fr, fr)

    Main set
    300 pull @ 4:30
    2 x 200 FR @ 3:00
    3 x 100 IM @ 1:40
    4 x 50 kick @ 1:00
    100 ez
    1:00 rest
    300 pull @ 4:15
    2 x 200 IM @ 3:30
    3 x 100 FR desc. @ 1:30, 1:25, 1:30
    4 x 50 kick @ 1:00
    100 easy

    2 x 125 (75 build, :15 rest, 25 sprint, :15 rest, 25 sprint) @ 3:00

    300 warmdown

    TNYA’s workout finishes at 8, and I was meeting a friend at 9:30 for weights at the Y, about 10 minutes away. This morning when I was packing my bag I was puzzling on what I would do with the time in between—my plan had been to row, but I did rowing class last night and wasn’t excited about more of that again so soon. Then I remembered that years ago I had bought a pass for lap swimming at the pool where TNYA’s workout was held, but never used it more than a couple of times. Lap swimming starts right after practice ends so . . . since I was told when I bought it (in the late 1990s!) that it never expired, I decided today would be a good time to test that. It worked! I got to stay and swim for another good bit before heading over to the Y. That’s a good thing to know about for days when I want to do some longer swims—the college’s lap swim hours on Thursday are from 8-6, and today I had my own lane the whole time I stayed (and indeed, for most of the swim, my own pool).

    I decided to do the rest of the HVT workout I had started on Tuesday, with the IM distances tweaked a bit (Hannah’s suggestion). It was supposed to be a quality IM set, but I got pretty tired and hungry after the first round and the quality started slipping away fast:

    10 x 25 @ :45, odds fast (4 bk, 3 br, 2 fr, 1 fl)
    100 IM fast @ 1:30 [1:16]
    4 x 50 recovery FR @ 1:00

    10 x 25 @ :40, odds fast (4 br, 3 fr, 2 fl, 1 bk)
    200 IM fast @ 3:30 [3:02]
    4 x 50 recovery FR @ 1:00

    10 x 25 @ :35, odds fast (4 fr, 3 fl, 2 bk, 1 br)
    400 IM fast @ 6:30 [6:20]
    4 x 50 recovery FR @ 1:00

    300 warmdown + play

    That was it—I like that set and want to return to it on a day when I can do all four rounds in the same workout, and give it the good effort it deserves.

    Weights were fun to do with a friend, and afterwards I was pretty tired. But then, on the way home, I got a message from swim buddy John that he was headed out to the beach! I was really glad. The morning after my little adventure with the spider crabs on Tuesday (they more or less frightened me out of the water), I had woken up thinking “You know, those crabs—they were really kind of neat!” I kept on thinking about them, and really wanted to see them again, but I knew they would probably be gone by the weekend. So when I got John’s message, I decided to to head out to the beach as well, just in case they were still there. I knew there was a good chance they wouldn’t be—wildlife sightings are pretty transitory at the beach—but I at least wanted to go check it out.

    I quickly packed a lunch and some work for the subway and headed out. When the train surfaced in Brooklyn I just watched the stations go by through the window—it was a gloriously warm sunny day, and a lot of the trees are already in full flower. The sky was a beautiful cloudless blue . . . until about half a stop from the beach. Then the fog enveloped the train, and there was just white all around.

    I arrived and met up with John and his friend around 1, and we stayed until 3, and the whole time a thick white mist hung over the sea and beach. It was eerily beautiful. A medley of foghorns played out over the lapping of the water. The tide was out further than I’ve ever seen it. I walked along the water’s edge, down to the “long” jetty—which today extended only about 10 yards into the water. I think I could have waded around the end of it. Rocks that usually stay underwater were exposed, and I looked closely at the carpet of bivalves that covered them. I watched one crab that had gotten trapped between rocks by the outgoing tide sheltering under them.

    Several seagulls were feeding on crabs—I didn’t see any spiders among them—and there was the detritus of a crab feast all around them—lots of legs and claws and shells spread out all over the intertidal zone. There was a single enormous horseshoe crab covered with barnacles near the waters edge, and as I watched a woman dragged it further ashore so some children could get a closer look at it. There were a lot of folks walking along the strand examining things.

    When I got back to the blankets John and I decided to go for a dip. I wasn’t looking to swim much after this morning’s workout, but I did want to go out and see if I could see any more crabs on the bottom. Alas, the visibility wasn’t good enough to see much today. After I got used to the water temperature, I floated on my back for a while and looked up at the mist. The ice bath felt good on my sore muscles, and I felt peaceful and happy. It didn’t take much to get out beyond where I could see the shore. After a bit I swam in.

    It was a pretty cool day at the beach, even without the spider crabs and without the sun. By the time I headed back to the subway, the mist had burned off on the other side of the boardwalk but was still as thick as ever over the sand and sea. I headed back to the city, happy to get in a bonus visit to the shore.
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  9. Thursday, March 22

    by , March 22nd, 2012 at 04:27 PM (The FAF AFAP Digest)
    Swim/SCY w/Susan Williams:

    Warm up:

    700 various

    6 x 25 no breath free @ :35
    -- focus on breakouts
    8 x 25 shooters @ :40
    50 EZ

    Main Sets w/fins or MF:

    10 x 25 burst + cruise @ 1:00
    6 dolphin, 4 speed drills
    125 EZ

    1 x AFAP 50 back from the blocks
    -- rolling start (probably subtracts a half second or so)
    -- 28 mid-high (couldn't see clock right away)
    -- might have gone past 15 m mark on 1st; spaced out on # kicks
    175 EZ

    5 x (broken 100s AFAP dolphin kick + 100 EZ) @ 7:00 (? didn't pay attention to clock; we were chatting)

    1 = break 10 seconds @ each 25
    2-3 = break 15 seconds @ each 25
    4-5 = break 30 seconds @ each 25

    1 = back shooters w/MF, :40
    2 = back shooters w/MF, :43 (bonked on last 25 from lack of O2)
    3 = dolphin kick w/board & fins, :46
    4 = dolphin kick w/board & fins, :44
    5 = back shooters w/MF, :36

    -- Susan had to leave

    200 EZ

    8 x 25 breast pull w/parachute @ 1:15
    -- decided against free b/c of shoulders, but I liked doing breast pull this way.
    100 EZ

    Total: 3200

    30 min stretch/foam roller/rehab exercises

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

    So very nice to have a swim buddy to work out with! And since Susan and I focus on SDKs, the broken 100 sprint kick set was perfect for both of us with upcoming 100 backs at Nats. Legs feel pretty tired after that effort. Did my rehab exercises last night, but didn't stretch. Really need to do that later today.

    I may need to hit the gym tomorrow instead of Sunday, if I can rouse myself in time. This weekend is chock full of kid stuff -- first regatta, swim meet, soccer game and 5K.

    I've decided my chief concern from here until Nats is staying healthy during the spring allergy season, which has arrived early this year.

    Updated March 22nd, 2012 at 07:25 PM by The Fortress

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    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -03/23/12

    by , March 22nd, 2012 at 01:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    TAPER/REST WORKOUT
    SCY

    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 faster :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    4 X 50 kick 1:00
    6 X 25-half blast kick/half swim- :45
    1 X 100 swim

    6 X 100 free 2:00
    #1 25 fast/75 easy
    #2 50 fast/50 easy
    #3 75 fast/25 easy
    #4 fast
    #5&6 are easy, swim down.

    4 X 100 best stroke 2:15
    Same pattern as above
    2 X 100 easy swim down 2:00

    5 X 50 blocks
    25 sprint, turn and breakout...easy in.

    WARM DOWN: 4 X 50 easy 1:00

    3500Y
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    Swim Workouts
  11. Mid week update & P90X

    by , March 22nd, 2012 at 11:59 AM (Chowmi's Blog)
    Here's what I did:

    Tues, 03/20
    SCM, Baylor Fitness Center
    on my own

    200 warm up

    6 x 10 sec easy sprint w/cord

    100 easy

    6 x 100's no interval
    odds free with PFS
    evens kick

    100 easy

    6 x 25 swim/25 focus on streamline first few strokes

    100 easy

    6 x 25 on 1:00
    monofin fly kick

    100 easy

    P90X - Yoga X

    ++++++++++++++++++++++
    I have gotten most sore on Yoga than any other P90X workout! And it was a good thing I put a pillow in front of me 'cause I actually did a full face-plant on that one pose!
    ++++++++++++++++++++++

    Wed, 03/21
    SCM, Baylor Fitness Center
    on my own

    400 warm up

    8 x 50 no interval
    free with PFS

    100 easy

    4 x (25 strong speed with Speedo B&O fins, 15 sec exchange; 25 blast back no fins "same feet and arm speed") 100 easy per

    extra 100 easy

    3 x 100 kick with Speedo fins

    3 x strong breakouts

    100 easy

    ++++++++++++++++++
    Yesterday's swim was really tough. Good thing I am limited the # of sprints but attempting the highest of quality. The conditioning will have to be drylands.
    +++++++++++++++++++

    Then, Legs and Back and the ab ripper.

    I substituted the vasa for all the pull ups, either up to highest setting (14) or doing fly pulls front/back with the highest setting

    I either need to get heavier weights or order the stretch cords.

    ++++++++++++++++++++
    Next up:

    Kenpo X today! I am looking forward to that, let's how 7 years of watching my kids in kenpo karate and participating in parent workout day has prepared me!!!!

    I can't wait to do the stretch x next, but it will be awhile before core synergy (?) comes up. I am curious what that is like!!
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  12. Short, but Good!

    What was written was...

    10 min. choice

    3 x 500 broken
    --3 x 50 hard @50
    --325 swim at 500 pace
    --rest 10
    --25 sprint
    100 ez
    * My 500 pacing is HORRIBLE to say the least, so we are working on that.
    4 x 100 pull @ 1:50
    --stay extra long and easy


    100 breast @ 2:00 at 400 IM pace
    2 x 50 free @ 50
    3 x 100 breast @ 2:00 at 400 IM pace
    4 x 50 free @ 50
    5 x 100 breast @ 2:00 at 400 IM pace
    6 x 50 @ 50

    200 w/d

    4400

    We did most of it but inserted about 15 min. of breast turns before my set of broken 500's. Also, after the 3 x 100 breast towards the end I was called down to the blocks to do some stretch cord breaststroke and worked on my turns again.

    Here is a link to the local news that did a short piece on our team last Sat. I was at a gymnastics meet so I missed out. A couple of interviews and mention of the Swimming Saves Lives program that we , GSMS, will be participating in again this year. Last year was a huge success and we it enjoyed more than the "students" did. I guess that is enough plugs for GSMS on this post.
    http://www2.scnow.com/news/grand-str...er-ar-3443372/
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  13. 03.22.12 - Thursday workout

    by , March 22nd, 2012 at 08:55 AM (Pete's swim blog)
    Swam w/ Dave x 2. Pool temp 86.

    SCY

    500 Warm up

    4 x 100 - 1:30 Convert Free to IM
    2:00 Break
    8 x 100 Up/Down Fly - 1:30 (:10) Start w/ 100 fly
    8 x 100 Up/Down Fly - 1:30 (:05) Start where you left off from above.
    100 Easy
    These just plain hurt. Dropped straight to 25 fly and then built back up to 75 fly on #8. Each time I got up to 75 fly, I'd have to drop down to 25, recover and build back up. Made more fly that ever before in this. Eventually I'll be able to hold 50/75 fly through the whole set.

    1 x 300 - 4:30 (1st 75 fly)
    1 x 300 - 4:15 (1st 50 fly)
    1 x 300 - 4:00 (1st 25 fly)
    2:00 Break
    1 x 300 - 3:45 (3:29)
    50 Easy
    Felt pretty good throught the last 300. Foot started cramping after that.

    5 Times through
    * 100 Hard - 1:20
    * 50 Easy - 1:00
    Had nothing left for these. I did recover a bit and mad the last one on 1:03.

    200 Cool down

    (4800 Total)
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  14. Chiroprators with ART training are GREAT!

    by , March 22nd, 2012 at 07:23 AM (Mixing it up this year)
    My back is much better than it has been, but still not 100%. Those pain free days are special for me but they are not every day.

    Did the recovery workout today since I didn't want to ruin the work Todd did for me yesterday. Now it is time for work and I will use my Compex unit to loosen my muscles.

    500 free w/snorkle alt 50 swim/50 kick
    4x(4x50@:20RI) drills IM order did 1arm fly, double arm back, breast scull and free catch up

    4 times thru:
    100@2:00 smooth free
    2x50@1:00 smooth free
    4x25@:30 DPK shooters without fins I was surprised I could almost get to half pool. This is great considering I could never get to the first red line

    100 EZ

    Total 2600 yards
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  15. Wednesday, March 21, 2012 5:00am & 5:00pm

    by , March 21st, 2012 at 10:15 PM (Fast Food Makes for Fast Swimming!)
    I was tired this morning...probably due to the fact that I didn't get to sleep till after 11:00 last night!

    A.M. Workout:

    Warmup:
    400 Free
    300 Free Pull
    200 Kick w/ board
    100 Free

    Main Set: (not much of anything)
    30 x 50 Kick w/ board @ 1:00 (:48-:51s)
    Did these in reverse circle swimming while two others were reversing with me. Just to be different... Other lanes were looking at us with weird looks.

    This was about all I could muster this morning. I just wanted to get out, but figured I could kick back and forth for half and hour. And since I did put forth effort in my kicking, it's not "garbage".

    -----------------------------
    2500 Yards

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

    P.M. Workout

    A continuation of my "I'm tired" day...

    10 x 100 Free @ 1:30 (started at 1:15s, gradually down to 1:11s)

    8 x 100 Free @ 1:25 (1:11-1:12s)

    1:00 rest (I was starting to feel the BONK here)

    6 x 100 Free Pull @ 1:20 (1:12-1:13s)

    1:00 rest (BONKing...)

    4 x 100 Free Pull @ 1:15 (1:11-1:13s)

    1:00 rest

    2 x 100 Free @ 1:10 (1:09, 1:15)
    I came in on this first one, saw the 1:09, and just watched the second hand keep going :10, :11, :12, oh yeah...GO!

    This was a good aerobic set for me today. It kept me moving, even though my body didn't really want to. The pulling in the middle really saved me, and the last 2 100s were just death.

    10 x 50 Kick w/ board @ 1:00 (:55s)

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

    6000 Yards for the Day
  16. 4500 SCY, pushing the lactate threshold

    by , March 21st, 2012 at 10:10 PM (Alex's swim journal)
    4500 SCY today:

    500 free warm-up (8:30)
    20 x 50 on 1:00 (first 6 in :40-:42, next 10 in :38-:39, last 4 backed off the throttle to :42)
    1:00 rest
    3 x 300 on 5:00 (4:34, 4:42, 4:38*)
    100 breast recovery
    3 x 300 on 5:00 (4:40, 4:52; 5:00)
    100 breast recovery
    1000 Free at BASE + 5 (1:45/100) pace.

    *I actually did this last 300 of the first set after an extra minute rest--I was talking (btwn deep breaths) with a swimmer in the next lane, who volunteered to swim this last 300 with me.

    The last 1000 felt surprisingly good, but the 300s were painful; obviously BASE+5 feels a lot better than BASE-5 or BASE-10 for anything over a couple hundred yards... at least today.

    Total time: 1:23:30.
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  17. ITS OW SEASON!

    Though I took my first plunge early this year... 1/1/12 at Brighton Beach, and (as always) some hard-core CIBBOWS swimmers continued the weekly ritual without break, I don't consider myself fully in that NY-OW state of mind until the mercury reads 50+.

    I thought it was a possibility this past Saturday, so after a very brief 1500 yards at Gunks Masters, I dressed and drove the 2.5 hours to Brighton Beach. I missed the 11 AM meet-up, but there were a good dozen or more swimmers either in the water of just finishing up their swims.

    Ritual is a very personal thing, and it makes it hard to plan a group swim when the water is a bracing 46 degrees. Some take a long time wading in slowly to "warm up", others do a heads up breast-stroke, etc. I like the shock of a quick plunge. [nomedia="http://www.youtube.com/watch?v=BHjc7PRluQU"]cibbows (b) sat march 17, 2012 - jc jc cara barra - YouTube[/nomedia]

    I swam to the end of BB and back... about 1 mile, and tried something new to warm up. No towel, no parka, just a 1 mile run, repeating the same path that I just swam.

    On the way back I noticed a swimmer still out there... Brad Mc Vetta was in the home stretch of the standard Coney Island 5k loop. Total time 1hr 50min (I was impressed)

    The water was cold and clear, and a few days later, Janet and Hannah would witness the invasion of the spider crabs http://forums.usms.org/blog.php?b=21316
    I have only witnessed this event once at Brighton Beach and it was indeed breathtaking. I'm not sure what triggers this activity, as I've swum through many seasons without seeing a single one.

    Today, I had the pleasure of swimming in a small local pond that sits in the shadow of the Shawangunk cliff formation known as the Trapps. http://upload.wikimedia.org/wikipedi...Trapps_-_1.jpg
    My friend and frequent training partner Willie has been inviting me to join him here for a while, and when he claimed that the water temp was up to the mid 50's, I didn't really believe him. It was actually high 50's today... quite comfortable. We got in around 5:45 and the sun set behind the Trapps after about 15 minutes into our swim. Without a winter to speak of, the local lakes won't be fed by snow melt, and I expect that water temps around the region will hit the 60's by mid April.

    We'll be in the Hudson in no time!
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  18. Workout 03/21/12:

    by , March 21st, 2012 at 09:55 PM (Maple Syrup with a Side of Chlorine)
    w/u:
    200 Fr/200 FR/200 IM drill
    4 x 100 kick on ~ 2:00

    500 FR Pull with buoy
    4 x 100's (2 Kick, 2 IM drill)
    5 x 100's on 1:25 FR
    into - kicked out of the pool
    (solo/Rec/2400yds/45 minutes)
    ----------

    My first time back in the water since the Harvard meet (had to work Monday and Tuesday). I am really happy with the results, even though I was beat out of the gridge I had going on in my head with SwimStud in the 200 breast and jaadams1 and qbrain in the 50 free. Oh well ... Still stoked with that 200 IM time.

    I went to a pharmacy continuing education seminar this morning in Albany, NY, about an hour from my house. I nabbed the 4.5 hours that I needed (they offered 8), and headed home early to enjoy the beautiful day (I think it got up to 81 degrees today). The obligitory diabetes presentation sandwiched in between a talk on rheumatology and HIV meds, along with a continental breakfast and chicken lunch. Not bad, and I can get reimbursed by work for the cost of the event. :bonus:

    I have been tinkering with my motorcycle today and fired it up for the first time this year. I think I mentioned that a car pulled out in front of my last summer, then stopped in the middle of the road - apparently she wanted to see a guy bounce off her hood. So I did, unwillingly. I was not going fast and and just mushed up the passing lamps, so I spent the evening installing the replacement. I'll get a picture of it on here at some point.

    Left for a swim, and the schedule at the Rec has changed since the Marauders (age group) and High School teams are done for the season. Well, as usual, there are mistakes with times, and the lifeguard kicked us (the other four and me in the fast lane) out of adult swim at 7:00, instead of the 6:15-7:30 it should be. He kept pointing to the paper, and I agreed that he was correct in following it but offered my humble opinion that it was a typo. He happily took a paid 30 minute break - I'll have to have a chat with the director tomorrow morning. Otherwise, the evening swim time will see a 3.5 hour decrease in time per week - I am not down with that.

    Oh well, this swim felt good and I met a new swimmer named Tim, who is training for the Ironman at Lake Placid this summer. I shared with him the master swim time slots and invited him to check them out for a good workout and some stroke helps, plus I mentioned our meet next month. Good to see new folks in the water ...
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    Swim Workouts
  19. IG, Wed., March 21

    by , March 21st, 2012 at 05:35 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    3 x (4 x 50 fly drills) @ :10-:15 RI

    10 x 50 @ :15 RI
    odds = 25 long breast pullout + 25 scull
    evens = fist circle breast drill w/flutter kick
    (got that drill here: http://swimswam.com/2012/03/breastro...jessica-hardy/)
    50 EZ

    10 x 100 @ 1:45
    odds = free
    evens = back kick
    -- smooth and easy
    -- focus on breakouts
    50 EZ

    8 x 25 back shooters
    50 EZ

    Total: 3050

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

    I was pretty blasted after yesterday's hard speed workout. So I reverted to IG recovery today. Just as well because I'm swimming with backstroke and SDK specialist Susan Williams tomorrow and I don't want to be dragging my *ss for our speed workout. That will be two non-solo workouts this week.

    Had a wonderful visit with the Roddins before my swim. Julie joked that I was delivering my 2013 split request form early. lol. I got to admire their new furniture and especially admire Rachel, who is about to take her first step any moment. She is adorable. Plus, Jeff said my guess of 1799 for Nationals attendance may be pretty accurate!

    Will try to get in 30-45 minutes of stretching and rehab while Lil Fort is at swim practice tonight.
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    Swim Workouts
  20. Wednesday, 3/21/12

    by , March 21st, 2012 at 04:39 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    300 free and back
    200 kick on back
    4 x 50/1:10, 2 free and 2 back
    100 easy free

    3 x the following:
    #1 = free
    #2 = back
    #3 = kick

    4 x 25/40 desc
    4 x 12.5/40 sprint

    Meet warm down
    400 easy free and back

    1650 yards
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