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  1. Thursday power hour - 1000 IM and other stuff

    by , September 15th, 2011 at 09:24 AM (Pete's swim blog)
    Pool temp was good while it lasted. They turned the heater on last night and it is up to 84 now. Probably will be 88 on Monday before someone figures out that it was too high and we will spend another week waiting for it to get back to 86. Maybe I'm being pessimistic. Should look on the brighter side of things. No drag suit today. Roger will be gone tomorrow so the power hour got moved up to Thursday.

    SCY

    500 Warm up

    Dave B's set
    100 - 1:15 (1:05)
    200 - 2:40 (2:30)
    300 - 4:15 (???)
    400 - 6:00 (I did 3 x 25 Stroke/75 free + 100 IM)
    At this point we were 50 seconds ahead of the 1:30 pace so Roger put together a quick set to get the 50 seconds back on the next 1000.

    Roger's set
    10 x 100 - 1:35 50K/50 Swim
    I did all br kick and free through the first five. Switched to 50K/25Stroke/25Free for 6, 7, and 8. Finished 9 and 10 with 50K/50 Stroke
    50 Easy

    Dave M's Set
    3 Times through
    * 200 Fr - 2:20 (2:15, 2:19, 2:17)
    * 100 Fr - 1:40
    1:00 Rest
    100 Kick Timed (IM - 1:37)
    50 Easy
    Dave always comes up with some interesting stuff. The 100 fr was just enough recovery for the next hard 200. Timed kick wasn't too bad but I can go faster. The 200s took a lot out of me. Hard kick probably wasn't the best thing to come before a 1000 IM but we took a 50 easy to recover a bit first.

    My Set
    1000 IM - 15:00 (14:45)
    I've been wanting to do this for a while. We've done enough 1000 yard sets of IM on a 1:30 pace before and I've made it. But I wasn't sure I'd have much left after a 250 fly. I was targeting the first 750 at 11:40 which would leave me enough time to finish 250 free on a 1:20 pace. That meant I'd need to finish the fly at 3:53 and the back at 7:47. Fly was a little behind at 3:55 and back was around 7:50. I touched at 11:35 for the breast stroke and felt pretty good about where I was. But I was pretty tired and knew I couldn't let up because the 1:20 pace isn't a given. Finished at 14:45.

    100 Cool down

    (4700 Total)
    Categories
    Swim Workouts
  2. Quick updates

    by , September 14th, 2011 at 08:55 PM (Random Nonsense)
    I took a week off after the Waikiki Roughwater, no swimming, no lifting, nothing. Monday started a new "season" for me that will end with the DAM SCM meet in November, I think 65 days from now.

    I think Josh (he splits a lane with me) and I have both been thinking about stepping up the training effort a little more. We hinted around at that Monday when I misread the set and attempted 50s on :35 sans fins on a fins set.*

    Today we actually did talk about it. We discussed working toward 1:15 base near term and 1:10 by Dec. For the main set, there were 10 100s followed by 5 200s, and we agreed to do 1:20s on the 100s and work a little harder on the 200s. We both came in about 1:11 on the first one and Josh said "Ok, Let's just 1:15".**

    I said "ok" but thought "oh f***". We made it no problem, the 1:11 was actually my slowest. I was happy with Monday after a week off and thrilled with today after a few months without serious interval training. Looks like the "working toward" is 1:10s and 1:15s are now just a "making consistent".

    My 65 days season notes:
    - no alcohol during the week
    - 3x/week with the team (3-3.5k)
    - 2x/week 5k Patrick Cantrell workouts (2009 workout board)
    - more fin work both swimming and kicking
    - focus on pacing during every practice 200 (pretty much build by 50)
    - lift/drylands 2-3x/week
    - don't let lifting/drylands impact my swimming too much
    - sub 1:00 100M free
    - sub 2:14 200M free
    - goal times are unshaved, untapered, unrested

    * Main Set Monday:
    - 8x50 on :45
    - 8x50 on :40
    - 8x50 on :35 w/ fins (30s)
    - 4x100 on 1:15 w/fins (1:01s)

    ** Main Set Wednesday:
    - 10x100 on 1:15 (1:11, 1:09x8, 1:08)
    - 200 ez
    - 4x200 on 2:35 (2:21x4)

    Updated September 15th, 2011 at 11:20 AM by qbrain

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  3. 5300 in 85 min - 09/14/11

    by , September 14th, 2011 at 08:31 PM (Trying to Train Smarter, Not Just Harder)
    I really need to get stronger. Lydia did the 400's straight fly - no wonder she's so good at fly & I'm so terrible. (I know, I know, she's 15 & I'm 50 something! so what.) I asked my kid if fly recovery with the little finger up & hands extended - like the big boys do it! - required more strength than my pathetic fly - he said no. I'm here to tell you, he is wrong. I know that I will get stronger the more fly I do, but I am a little bit impatient. I'm slightly handicapped because of my chronic elbow pain & fear to do weights (because it always exacerabates the elbow pain) but I WILL PERSEVERE!! I hope. . .

    Warmup 400 S, 300 P, 200 K, 100 S
    5 x 200 on 2:50, desc 1-3, 4 mod, 5 fast (I did quite well on these)

    100 easy
    500 kick locomotive
    12 x 25 on :30; drill, 2 x 4-cycle speed play & sprint -
    200 easy
    5 x 400, 1, 3, 5 stroke/free by 25's (#1 was fly, #3 & 5 breast)
    2 & 4 pull, speed play by 50's
    200 cool down


    Total: 5300 SCY
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  4. Wed., Sept. 14

    by , September 14th, 2011 at 06:47 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    6 x 50 single arm drill @ 1:00

    4 x 50 burst dolphin kick on belly + cruise @ 1:00

    4 x 30
    backstroke start + burst dolphin kick to 15 + cruise back

    100 EZ

    Lactate Sets:

    Lactate MF Kick:
    12 x 50 best average/start fast @ 1:30 done as:

    4 x 50 double shooter w/MF
    -- high 21, 22, 22, 23
    -- air deprivation got to me on #4; it's hard to stay UW on lactate stuff
    -- I was holding back a teeny bit on the first one so was surprised to see 21 on the clock.
    1:00 rest
    4 x 50 dolphin kick w/MF & board
    -- held 26 high
    -- the MF seems somewhat slower on top of the water than long blade fins. huh.
    1:00 rest
    4 x 50 dolphin kick on back on surface w/MF (only 5 kicks UW)
    -- held mid 26s

    200 EZ

    10 x 25 w/fins @ 1:00 best average
    odds = free
    evens = backstroke kick on back
    --held 12s

    200 EZ

    Total: 2800

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

    Did not feel quite so hammered after a recovery day and good night's sleep. So I decided to go ahead with the dreaded lactate work, but focused on legs as shoulders were still fatigued. I did decide to lay off the weights until next Monday. Just doing yoga tomorrow -- no extra plyos, parachutes, TRX, or handstands in the yard.

    This reminds me of something one of the bikram instructors says every class: "This will be the hardest 90 minutes of your young life." No. Hard, true, but not like a nasty lactate set. Another thing I've been told that strikes me as odd is that Bikram C. wanted everyone to look to the right or left during the asanas on the floor poses "otherwise everyone would fall in love." I'm thinking -- who would fall in love with a sweat drenched tired yogi? We are not exactly looking fetching during class.

    Oh, I hate it when noodlers try to chat when one is gasping for breath between repeats on a lactate set! I don't want to take that time to educate them about what a monofin is and why I'm using it.

    Here's an article Jazz posted in comments a few days back: http://www.t-nation.com/strength-training-topics/1403

    Updated September 14th, 2011 at 08:13 PM by The Fortress

    Categories
    Swim Workouts
  5. Wednesday, 9/14/11

    by , September 14th, 2011 at 05:39 PM (A comfort swimmer's guide to easy swimming)
    Felt pretty good today even though there is still a bit of soreness in my lats.

    Warm up
    400 choice w fins
    - alternated free & back by 100's

    Drill Set
    50 scull/50 smooth/25 fast /25 smooth
    50 fist/50 build /25 fast/25 smooth
    50 1-arm/50 strong/25 fast/ 25 smooth
    - did this set with snorkel

    Main Set
    6 x 100 /1:30 free
    - went 1:21-1:23 on these
    6 x 25/45 fast back
    - did odds off the blocks, all with 8-10 sdk before breakout. times were 17-18
    4 x 100/1:25 free descend
    - went 1:21-1:20-1:20-1:18
    4 x 25/50 fast fly
    - did odds off the blocks, all with 8-10 sdk before breakout. times were 16-17
    200 smooth

    600 back, w/fins & paddles ns
    - used catch paddles. went 9:35 for this.

    Warm down
    100 easy

    Total: 3000 yards
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  6. Taking it easy

    I was feeling indulgent this morning, so instead of a workout I just did a little stretch-out swim at the Y—shared a lane with one of my friends, but did my own thing:

    1000 warmup (400s, 200k, 200p, 200s)

    6 x 50 @ :45, desc. 1-3 and 4-6

    600 warmdown (150s, 150k, 150p, 150s)

    Then I decided to take advantage of the fact that I was at the Y and relax in the sauna. Afterwards I went upstairs for a nice long stretch—about 45 minutes in the stretching room. It felt very luxurious. Cool all the stuff I have time to do when I cut my workout short!

    This afternoon I went to my chiro/ART guy for some work on my neck, and now it feels miraculously pain free. I hadn’t seen him in over a year. Funny thing, as soon as I told him I’d swum a 10k this past weekend, he said “Oh, out at Coney? I heard it was really rough. Have to sight a lot?” Turns out he’d seen another swimmer from the race and she’d given him a full report. It’s a small world sometime, even here in the big city.
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  7. Sarasota Y Sharks Masters 5:30 AM Workout -09/15/11

    by , September 14th, 2011 at 04:28 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 descend 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    3 X 100 kick 2:15
    6 X 50 kick 3 on 1:00 3 on :55

    1 X 100 easy 2:00
    3 x 50 fast 1:15
    Four rounds, all choice.

    1 X 150
    1 X 200
    Four rounds.
    Interval is 2:30 or 2:45 on both distances.

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  8. Wed Sep 14th, 2011 LCM

    by , September 14th, 2011 at 04:08 PM (Ande's Swimming Blog)
    Wed Sep 14th, 2011 LCM

    Subscribe to Ande's Swimming Blog

    Mon Sep 12 doubled but didn't blog 2nd WO
    Tue Sep 13 trained SCY, IM day,
    main set was 4 rounds of (one each stroke)
    025 fast on 45
    050 fast on 1:30
    075 fast on 2:15
    100 fast on 3:00
    400 (something )
    (felt tired and slow, legs were shot from kicking on Mon)

    Whitney Coached
    UT, main pool LCM
    6:00 - 7:30 dove in 6:10ish (got delayed by paperwork at check in desk)
    wore training jammer
    swam with Mike, Todd, Tyler, Kellie, Jim, Ned, & Larry

    WARM UP
    assigned 400, 200, 400

    Main SET: scy

    4 x 100 on 1:20 made it
    rest 1:00
    100 IM fast went 1:15?
    rest 1:00


    6 x 100 on 1:20 made it
    rest 1:00
    200 IM fast went 2:35 or 6
    rest 1:00

    8 x 100 on 1:20 made it
    rest around 2:00
    400 IM fast went 4:24is
    rest 1:00

    assigned 6 x 150 with fins on 2:15
    did 100's k strong with a board
    went 1:36ish on several then rested a few minutes and went 1:28 on last one

    150 easy

    50 fl fast
    went 28.3
    Categories
    Swim Workouts
  9. Wed 9/14/11

    by , September 14th, 2011 at 12:35 PM (The Labours of SwimStud)
    Wrote up what I thought would be a challenging workout...but it was harder than I thought. I put this down to running a hard 10K Saturday and being left a little short on depth of energy...or I may just be way out of shape as I have missed the best part of 4 weeks of swimming, although I did run, elliptical and rode the bike as a keep fit plan.

    Warm Up
    600 Easy FR
    10 50 Fin Kick Hard 1:15 (Held :45's)
    200 Easy Free

    Main Set
    5 time through

    150 Fulcrum Swim 2:45
    100 Pull 1:45
    50 Fast 1:00
    My GOAL intervals were 2:15, 1:30 and 1:00...so I felt a bit deflated at what I managed but I still feel I'm recovering from the run...I guess I'll know soon enough.

    10 x 100 FR Snorkel and Paddles 1:40
    I had written down 1:25's for this set but I got nowhere near and had to fight to hold 1:40.

    Cool

    200 Easy FR

    So I'm trying to keep my ego out of this for the moment and not look back at my faster swims because I'll get too deflated. I'm hoping I'm a just bit rusty, out of shape and a bit tired...
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  10. Sprint Wednesday (Kind of)

    by , September 14th, 2011 at 11:50 AM (Year Three: The Road Back)
    Since yesterday wasn't completely a Distance Tuesday, it only made sense that today wouldn't be a typical Sprint Wednesday. There was both sprint work and pace work in today's workout.... all in all, a really good one. Here's what we did:

    400 Warm-Up
    1 x 200 Kick on 4:00
    4 x 100 Kick on 2:00, 1>4
    8 x 25 Free on :35, odd: Hard/EZ; even: EZ/Hard by 12.5
    4 x 50 ALL OUT Free on 3:00 (:34, :34, :34, :33 from push)
    4 x 50 Recovery Free w/i 3:00 interval
    4 x 100 Free pace on 1:40
    4 x 100 Free w/ rotating Fast 25 on 1:50
    4 x 100 Free pace on 1:40 (I kicked these)

    4 x 100 Free w/ rotating Fast 25 on 1:50
    200 Cool-Down
    Total Yards - 3400


    Not too bad. I was a bit bummed that I couldn't seem to get under :34s on the 50s, but then managed to squeak out a :33 on the last one. I keep having to remind myself to add a slight glide even when sprinting. It seems to help set up a stronger pull.... but I still need to play with it and really get it to be second nature. Ah well... that's the thing with swimming... always learning.


    My only bummer thought today is that my FLOG is mad at me that I haven't "picked up the pace" to meet my goal yet. Granted, I'm only behind by less than 2 miles (which is one extra workout), but still.... every day I have to be told.... Really? Actually, I'm thinking about revising my Goal distance down from 625 miles to 600 miles because I am anticipating doing more biking on the weekends, which may limit the extra swim. Not sure yet. Guess I'll keep going as is for right now and just let my FLOG be upset. Who else treats their FLOG like a real person?



    Enjoy your swims today!
    Categories
    Swim Workouts
  11. Wednesday, Sept. 14, 2011 5:00am

    by , September 14th, 2011 at 10:20 AM (Fast Food Makes for Fast Swimming!)
    Well, I went in this morning with a great workout in mind, but I just wasn't feeling good enough to finish it. I think I'm catching whatever my kids have caught from the first few days of school. They're sick, and now I'm not feeling great.

    Warmup:
    200 Free
    100 Kick
    200 Pull

    4 x 100 IM @ 1:30 sluggish...1:21s/1:22s
    3 x 200 IM @ 3:00 same...2:40-2:45s
    bailed on the next part:
    2 x 300 IM & 1 x 400 IM

    and did with the masters group:
    4 timed 3:00 swims, 1 of each stroke (Free, Fly, Back, Breast)

    Free made ~270 yards
    Fly made ~235 yards
    Back made ~230 yards
    Breast made ~220 yards

    This was good for me. I went for max distance in the 3:00 time and did pretty good.

    200 EZ and out
    -----------------
    2700 Yards
  12. IM/Kick day

    by , September 14th, 2011 at 09:04 AM (Pete's swim blog)
    Just Dave M and myself today. No drag suit. Current drag suit completely fell apart yesterday. I'll be without one until I can get a new one ordered. Water getting warmer but a cold front moving in should keep it from getting too warm. No power hour today but might as well have had one. Lots of IM and kick. Timed IM felt great. Completely botched the last flip turn but I still managed a 2:36. Not my fastest but it probably would have been if I didn't miss the wall and have to accelerate from a complete stop. The latest swimmer magazine article on fly helped out a lot. I'd have never worked down to a 2:40 IM on the main set without some of the tips and advice I got from reading it yesterday. Still can't kick IM below a 3:30. Had to change it to br kick but I did make the final 3:10.

    SCY

    500 Warm Up

    200 Free - 3:00
    200 IM - 3:15 200 IM Kick - 3:45
    200 IM - 3:10 200 IM Kick - 3:40
    200 IM - 3:05 200 IM Kick - 3:35
    200 IM - 3:00 200 IM Kick - 3:30
    150 Easy

    200 IM - 2:55 200 IM Kick - 3:25
    200 IM - 2:50 200 IM Kick - 3:20
    200 IM - 2:45 200 IM Kick - 3:15
    200 IM - 2:40 200 IM Kick - 3:10
    100 Easy

    200 IM Timed - 2:36

    100 Cool Down

    (4450 Total)
    Categories
    Swim Workouts
  13. Made it thru the workout

    by , September 14th, 2011 at 07:30 AM (Mixing it up this year)
    Nothing special today but did need to do some fly.

    500 Free
    500 Fly kick w/fins streamline
    10x50@1:00 Fly drill w/fins 25 underwater recovery/25 skull drill yes I made these on a minute
    5x200@3:00 Free w/paddles & bouy
    5x100@:15R Free with easy arms and over kicking

    Total 3000 yards
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  14. I'm No Dara, Tuesday, Sept. 13

    by , September 13th, 2011 at 09:51 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    9 x 50
    3 x single arm fly/single arm back/SSR drill

    3 x (10 x 25 back shooters w/MF @ :30)

    200 EZ

    5 x 100 IM drill @ 2:00

    100 EZ

    Total: 2600


    Stretching & Foam Roller, 30 minutes

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

    I must be getting old. I can't even do two days in a row of drylands without feeling hammered. I was very sore today and so just did the scheduled recovery workout. I'm not sure whether to work through it or take a recovery week wrt weights right now, but I'm inclined to do the latter. And I'll probably shift my lactate workout from tomorrow until Friday depending on how I feel tomorrow.

    Seems like I frequently get overzealous wrt drylands. Will I ever learn? I expect to be sore, but it's not particularly smart to do them back to back. Is it impossible for a master's body to adjust to that?

    I'm also pretty sure the high rep lower weight upper body exercises are harder for me than the low rep higher weight ones I was doing last season. Shoulders feel more fatigued.

    On other news, Fort Son seems happy and starts freshman week orientation tomorrow. He's probably ready for the year to start since he's been on campus since his freshman trip ended Sept 8. My girls have started their fall sports. My skinny sprouting Lil Fort is doing cross country for the first time, and reports loving to run in the woods. She was also all smiles after her first swim team workout yesterday. Mini Fort is swimming and erging this fall to prep for high school swimming and winter crew training.

    Here's another swimming dryland that Q and Jazz can mull over: http://www.swimmingworldmagazine.com...st-Progression

    Updated September 13th, 2011 at 11:28 PM by The Fortress

    Categories
    Swim Workouts
  15. Tuesday, 9/13/11

    by , September 13th, 2011 at 05:27 PM (A comfort swimmer's guide to easy swimming)
    Swim went well this morning! I started out a bit sore (from yesterday's gym workout?) and stiff but after warmup was ok.

    SCY
    Warm up (750)
    300 swim
    - 150 free/150 back
    3 x 100/1:35
    - swam free, went ±1:20 on these
    3 x 50/50
    - Swam back, went ±40 on these


    Fly Set with fins(500)
    Kick:
    4 x 50/1:20, try to go 10y underwater off walls
    - 35-37 on these
    Drill:
    4 x 25 as 4K/1Pull
    Swim:
    2 x 100/2:00 #1-50 fly/50 free; #2- 25 fly/75 free
    - 1:16 on both

    Free:
    4 x 50/1:00 with variable speeds counting strokes (ez, mod, strong, fast)
    - #1 - :43 & 31 Strokes, #2 - :38 & 32 Strokes, #3 - :35 & 34 strokes, #4 :32 & 37 strokes.
    Main Set:
    10 x 100 free as 1/1:25, 1/1:30, 1/1:35, 1/1:40, 1/1:45 1st 100 is the slowest and 5th being fast of each round of 5
    - was 1:20-22 on these.

    Kick:
    2 x 100 with snorkle (hold board in front)/2:20
    - 1:58, 1:56
    2 x 100 choice/2:00 then 2:20
    - on back in streamline, 1:54, 1:52


    Warm down
    150 easy back & free

    Total: 3000 yards
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  16. Sarasota Y Sharks Masters 5:30 AM Workout -09/14/11

    by , September 13th, 2011 at 04:18 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30
    3 X 100 1:40
    2 X 200 3:00
    3 X 100 1:30
    4 X 50 descend 1-4 1:00

    1 X 200 kick followed by 100 easy swim

    4 X {3 X 50 1:15
    Swim each round as 2 fast/1 easy all choice.

    16 X 25 :30
    Fast
    #4-8-12-16 are easy

    9 X 100 1:50
    Alternate: IM-stroke-free by 100

    5 X 250 pull 3:20

    WARM DOWN: 4 X 50 easy 1:00

    5150Y
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout -09/14/11

    by , September 13th, 2011 at 04:18 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30
    3 X 100 1:40
    2 X 200 3:00
    3 X 100 1:30
    4 X 50 descend 1-4 1:00

    1 X 200 kick followed by 100 easy swim

    4 X {3 X 50 1:15
    Swim each round as 2 fast/1 easy all choice.

    16 X 25 :30
    Fast
    #4-8-12-16 are easy

    9 X 100 1:50
    Alternate: IM-stroke-free by 100

    5 X 250 pull 3:20

    WARM DOWN: 4 X 50 easy 1:00

    5150Y
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  18. Tuesday stroke day 09/13/11

    by , September 13th, 2011 at 03:27 PM (Chowmi's Blog)
    A pretty good turn out and more people coming back to the noon workout.

    SCM, Baylor Fitness Center
    Jenn Christensen coached

    400 warm up

    Warm uppy set:
    8 x 100 on 2 min
    IM order
    25 kick/25 build/25 easy

    Pull lots of yardage set:
    2 x 200 on 3:00
    4 x 100 on 1:30
    8 x 50 on ???
    ==> a big no.
    did the 200's and 100's as kick on back with fins, made the intervals
    held 2:43
    held 1:21 to 1:25
    easy 4 x 50 swim while waiting for everyone else to finish the 8 x 50's

    Main IM Set:
    5 times thru:
    50 stroke smooth on 1:00
    100 Im strong on 1:45
    ==>no!

    I did a challenge 100 fly set:
    50 easy back
    100 fly 1:23
    2 x 50 easy back/free
    100 fly 1:19
    3 x 50 easy back/free
    100 fly 1:17

    3 x 50 easy swim

    The End
    +++++++++++++++++++++++++++++
    For some reason, many people started leaving during the pull set. I ended up with my own lane so I decided to do 100's fly. It is rare to get to completely customize a fly set; so even though I wasn't super ready, I did the entire 100's fly. If you wait until you're ready, you'll never be ready.

    +++++++++++++++++++++++++++++
    I bought an American Airlines gift certificate today. We will see how well these work. I plan on using it to buy my Omaha ticket. Flight schedule is UP!

    +++++++++++++++++++++++++++++
    Let's see if I can upload these links correctly. After Mesa SCM Masters meet, here are the next two local USA A meets I will enter one day each.

    This one I will probably enter
    100 back
    50 free
    100 fly

    http://www.ntswim.org/meetinfo/2011/...nfo_cops_a.pdf

    This next one the order and days totally suck. I am not missing my kids activites and fighting rush hour traffic for the 50 free on Fri. And I swam this meet last year and waited around forever for the stupid 100 free on Sat. So it looks like the 100 fly and 100 back are my best bet on Sun.

    http://www.ntswim.org/meetinfo/2011/...your_times.pdf

    Updated September 13th, 2011 at 03:34 PM by chowmi

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  19. Gentle morning workout

    This morning I swam at the Y with Rondi and Hannah. We had our own lane for the entire workout, which was nice. Here’s how it went:

    1000 scy warmup

    5x thru
    400 FR fast(ish)
    100 CH easy
    :30 rest

    500, prime-numbered lengths kick, everything else FR

    mathy stroke 500: lengths that are multiples of 3 = BR; multiples of 4 = BK, multimples of 7 = FL

    500 pull / warmdown

    I did most of the workout at easy-moderate pace--I still have some soreness and some neck pain from the swim on Sunday. As always, it was fun to share a workout with friends and have someone to giggle with between sets. I am missing swimming long course at Riverbank—it will probably be another couple of weeks until they reopen.
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  20. Distance Tuesday... Sort of

    by , September 13th, 2011 at 11:57 AM (Year Three: The Road Back)
    Tuesday's are traditionally distance days with average workouts being 4000+ yards. Today started out that way... initially. Here's what I did:

    400 Warm-Up
    8 x 50 Kick on 1:00 - even w/o board
    1 x 1000 Free pace on 18:00 Broken at 400 for :30, 300 for :20, 200 for :10, final 100 faster (did last 100 on 1:24)
    8 sets:
    - 1 x 50 Free FAST on 1:00 (did mainly :34s)
    - 1 x 100 Free EZ on 2:00
    3 x 100 Free on 2:30 (supposed to be decreasing breaths per 25 - not so much for me)
    200 Cool-Down
    Total Yards - 3500

    The broken 1000 was written as each segment (400, 300, 200, 100) as a different stroke, but I am doing a 500meter race this weekend as part of a Sprint Tri relay team and wanted to focus on maintaining (and increasing) pace over a longer swim. So... pretty happy with the 1:24 at the end and happy to be able to hold under 1:30 pace over the entire 1000 swim.

    As to the :34s for the Fast 50s. Wish they were faster, but I did give it my all on those and think I may have figured out a slight tweak in my freestyle speedy stroke that might help. Stay tuned while I play with it. There is, I think, more speed work on tap for tomorrow.....

    Then, getting home, I went into "Aquabike training" mode and did 10 miles on the basement bike in 34 minutes. Happy with that too. One of these days, I need to actually get biking outside, but when trying to balance the extra distance with actually getting to work on time.... morning bikes in the basement avoid the problem of overestimating how far I can go in the allotted time. Biking outside will have to be - for now - during those weeks that my girls are visiting their father.

    Enjoy your swims today and I'll check in tomorrow.
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    Swim Workouts