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  1. Friday, March 25, 2011 5:30am

    by , March 25th, 2011 at 10:01 AM (Fast Food Makes for Fast Swimming!)
    Warmup: (this is basically my meet warmup too...I don't do too much)
    300 Free
    200 IM Drill

    2 x 50 Fly Drill/Fast by 25s

    1 x 200 IM FAST from a push went 2:18 (masters best 2:10.30)
    Got in my 200 IM swim that I didn't get to in last night's practice. Felt really good. Going to have a good 400 IM tomorrow at the meet.

    50 EZ

    4 x dive 12.5s

    50 EZ and out
    ------------------
    1000 Yards
  2. MATT Friday Workout

    by , March 25th, 2011 at 09:30 AM (Pete's swim blog)
    SCY

    400 Warm up

    16 x 100 - 1:15 (1:15 rest every 4 100s)
    50 Easy

    3 times through
    * 100 Stroke - 1:40
    * 50 Kick/50 Free - 1:30
    * 100 IM - 1:40

    7 x 125 - 1:45 (evens optional IM)
    25 easy

    200 Cool down

    (4050 total)

    This was a mix of our "favorite sets". I struggled badly through the 16 100s. Pool heat really got to me today but I haven't been feeling 100% for a while.
    Categories
    Swim Workouts
  3. Long Course ---Finally ---Friday Flyer!

    by , March 25th, 2011 at 08:06 AM (Mixing it up this year)
    Yeah!!! a Long Course day. My last hard day before taper starts.

    1000 Free broken 1,2,3,4,1,2,3,1,2,1@:10R
    500 Free kick w/fins every 3rd 25 fast
    5x200@4:00 Fly w/fins 50 rt arm/50 lt arm/50 kick/50 sprint went 3:27, 3:30, 3:31, 3:25, 3:21
    5x100@2:00 Free sprint (middle 1/3) from the 15 meter mark in to the wall and back out the rest is easy free held 1:43's
    500 Free broken 1,2,3,4@:10R

    Total 3500 meters
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  4. Thursday, March 24, 2011 7:15pm at the Y

    by , March 24th, 2011 at 11:56 PM (Fast Food Makes for Fast Swimming!)
    Didn't wake up for practice this morning...maybe because I swam the night before. Oh well...at least I'm using my Y membership for admission rather than the cash I was paying out before.

    Warmup:
    2 x (100 Free/50 Back)
    300 Free Pull
    200 IM Drill

    8 x 25 SDK w/ full fins @ :40 (odds on back, evens on stomach)
    was holding :12-:13 on each one of these, on my stomach stayed underH20 until the "T" at the end, back was about 15 meters underH20

    100 Free EZ

    Now the plan was to swim a race paced 1/2 distance of each event I am doing this weekend (1000 Free, 400 IM, 200 Breast, 200 Back, 100 Breast, 50 Breast) These were all from a push since there's no diving at the YMCA pool

    1 x 500 Free (I cheated and did pull) went 4:48 (I also miscounted and stopped at the 450 OOPS!) Still it was a good swim...would've been 5:20ish. I've been only a 5:17 in a meet this year.

    200 EZ

    1 x 200 IM - I was out strong, :30 at the fly, feeling great on the back, until near the end of the 50 back...CRAMP in the calf! I just stopped and stretched it out.

    200 EZ

    1 x 100 Breast - went 1:16 - my masters best w/ dive is a 1:09.2, so from the push this time was pretty good.

    200 EZ

    1 x 100 Back - 2nd 25...same thing with my other calf...cramp!! That's it...I was done for the day. Not enough hydration in my body...and probably a little overzealous a couple days after being sick for a few days.

    200 EZ and out
    ----------------
    ~2600 Yards

    Other than the cramping, which I'm not overly concerned about, I feel great in the water. I'm expecting another weekend of fast swims. Inland NW Champs @ Univ. of Idaho - Moscow
  5. Thursday March 24

    by , March 24th, 2011 at 11:27 PM (Keepin Track 2010)
    600 WU
    100 K no fins
    3x50 Pull FR, 3x50 Swim FR
    200 K with fins alt 50 BA 50 FL use board
    4x25 FL drill

    HQ
    300 IM broken at 50's on 2'
    300 IM broken at 25s on :45 (rest :30 between each stroke)
    100 IM broken at 25's with fins

    easy 100

    200 Kick with fins and NO BOARD alt 50 FL and 50 FR

    2x (50 drill SPEC, 4x50 SPEC (alt 50 RACE on :45 and 50 easy on 1:15 twice)

    200 WD
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  6. Thursday

    by , March 24th, 2011 at 09:47 PM (Swimming, Life, and Other Stuff!)
    Tonight was a quick 1,600 warm-up swim. This week-end is our state meet. I'm taking tomorrow totally off. I feel the older you get the more rest you need before a 2 day meet. I will be pretty much in a dead run all day at work tomorrow so I'm hoping I'll be loose and ready to swim.

    1 more week of school till spring break! I headed down to Florida which means I'll get a week to swim with the St. Pete Masters! Sweet!

    Time to move to the man cave and comfortably position my lazy self for the Butler game!!! I hope I can remain awake for the whole thing!
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  7. Slight Taper

    by , March 24th, 2011 at 07:48 PM (Trying to Train Smarter, Not Just Harder)
    Swam sorta easy yesterday morning with Jennifer - still got in the requisite distance, but did some "speed work" with her - which means I tried really hard to go fast enough to draft off her! Today went to Meyers at lunch, OMGoodness it was beautiful outside! Water felt great on the skin - muscles not so much. Glad I went easy today & am skipping tomorrow to rest for my very first meet in over 15 years!!

    Swam with Russ and Brooke and Tyler - that's it!
    2 x 50 on :40
    one on 1:00
    4 x 50 on :40
    one on 1:00
    6 x 50 on :40
    one on 1:00
    4 x 50 on :40
    one on 1:00
    2 x 50 on :40
    EZ 50

    2 x 75 (kick, stroke, free)
    2 x 125 (1st & last 25 EZ, middle 75 hard)
    2 x 75 (kick, stroke, free)

    4 x 50 under/overs on 1:00

    3 dive & 12 1/2 sprints (actually kept my goggles on!) Woo Hoo!

    Total: 2000 (seriously?)

    Atlanta on Saturday & Sunday!!
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  8. Taper (?) Day - State Meet Two Days Away

    by , March 24th, 2011 at 05:28 PM (Year Three: The Road Back)
    So today was another interesting day. Again, we didn't do much of a taper. The 20x75 set, I still managed to hold the :57s that I typically hold. Of course, I was worried about my calf muscles cramping by the end of the set, so I pulled the last four - and managed to hold 1:01s. Not bad all said. Anyway, here's what we did:

    400 Warm-Up
    1 x 100 Kick on 2:00
    4 x 25 Kick faster on :30
    4 x 100 Free Drill Cycle on 2:15
    20 x 75 Free on 2:00 (held :57s - swam first 14, pulled last 6)
    300 Cool-Down
    Total Yards - 2800

    I realized today that I need to do a couple practice backstroke starts, but today wasn't the day to do them. Tomorrow is intentionally written at about 1800 yards, so there should be plenty of time after that to get in block & back starts. Whew! The problem with my backstroke starts is that I always go too deep and stall underwater. I lose all of my momentum before I pop to the surface and can get my arms going. That being said, I've also made pretty big strides in the strength of my dolphin kicks since I last raced backstroke, so maybe that difference will really help. I guess time will tell...

    Happy swims to you!
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout -03/25/11

    by , March 24th, 2011 at 04:10 PM (Sarasota Y Sharks Masters 5:30 a.m. 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

    1 X 200 kick 4:15
    4 X 50 kick 1:00

    6 X 25 kick-fast- :45
    1 X 100 easy swim

    4 X 100 free 2:00
    #1 25 fast/75 easy
    #2 50 fast/50 easy
    #3 75 fast/25 easy
    #4 FAST

    2 X 100 easy swim down 2:00

    4 X 100 best stroke(no free or IM) 2:15
    Swim the same way as the 4 100's free above

    2 X 100 easy swim down 2:00

    5 X 50
    from the blocks, 25 sprint and turn, easy finish.

    WARM DOWN: 4 X 50 easy 1:00

    3500Y
    Categories
    Swim Workouts
  10. Swim w/Speedy Speedo, Thursday, March 24

    by , March 24th, 2011 at 04:09 PM (The FAF AFAP Digest)
    Swim/SCY w/Speedo @ Oak Marr:

    Warm up:

    1 x butt dive

    600 various

    Transition:
    (while Pete warmed up)

    10 x 25 shooters w/fins

    4 x 25 overkick free

    6 x 25 burst dolphin kick

    Main Sets:

    8 x 50 kick (no fins) @ 1:00

    50 EZ

    4 x 25 burst free @ 1:00
    2 x 25 burst free w/parachute
    4 x 25 underwater torque drill (love this quasi plyo drill)

    125 EZ

    1 x 50 AFAP back shooter w/fins for time, 22 high-23 (11 at the feet)

    75 EZ

    2 x 25 burst w/parachute
    2 x 25 fast w/parachute (one breast, one dolphin kick on back)
    -- doing that last one kick gave me the idea to do "parachute shooters"
    2 x 25 parachute shooters

    50 EZ
    (no time to warm down)

    Total: 2250

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

    Commentary:

    As Speedo noted, I am enamored! With a new toy: the parachute. This is a resistance toy designed to strengthen swim muscles and improve power and speed. It has been sitting in my closet since Christmas and I finally dragged it out. (The snorkel is still there gathering dust.) At least, I was enamored during the workout; I'm pretty beat right now from the resistance sprints. I think doing too many of them would be hard on the shoulders. But I am quite intrigued with the shooter application. Speedo looked at me in horror when this idea dawned on me. Aside from bursts and fast 25s, another chute set I've seen is: 4 x 50: 1/3 Kick; 1/3 Scull; 1/3 Swim. Anyone have any others?

    Everything is sore again since I'm back to the grind. Really need to stretch tonight, but I think I'll save it for the gym tomorrow so I can sit on the couch instead.

    Updated March 24th, 2011 at 10:04 PM by The Fortress

    Categories
    Swim Workouts
  11. Thu Mar 24th, 2011

    by , March 24th, 2011 at 02:24 PM (Ande's Swimming Blog)
    Thu Mar 24th, 2011

    8 days til Zones & 35 til Nats
    trying to
    lose a little weight,
    get stronger in the weight room & faster in the pool with a bit of rest and a shave

    Men's Div 1 NCAAs have begun
    GO HORNS![ame="http://www.usms.org/forums/showpost.php?p=239108&postcount=66"]2011 NCAA RESULTS[/ame]


    New SFF Tips

    [ame="http://www.usms.org/forums/showpost.php?p=239002&postcount=1601"]Build a Fortress of strength and speed[/ame]

    [ame="http://www.usms.org/forums/showpost.php?p=239076&postcount=1604"]Links to videos David Nolan HS record breaking swims[/ame]



    [ame="http://www.usms.org/forums/showpost.php?p=238980&postcount=60"]pics from Womens NCAAs[/ame]


    Subscribe to Ande's Swimming Blog


    Whitney Coached
    UT, SCY main pool
    6:30 - 8:00
    dove in on around 6:33ish
    trained with ritchie
    beside Nate, Marcio, Tyle, larry, Pat, Jim & Larry
    wore B70 training suit Jammer

    WARM UP
    assigned: 1200 done 2 rounds of 200, 200, 100 k, 100 IM
    did: some of the 200's, kicked 100's strong, went 1:12, 1:04


    Main SET:

    assigned: 2 rounds of
    20 x 50
    4 on 35
    4 on 60, 25 fast 25 easy
    4 on 35
    4 desc 1 - 4 on 1:00
    4 on 35
    500 fr
    Did: both rounds
    1 on 35, 1 skip, 2 swim
    swim 1 w 6 SDKs, skip one
    1 on 35, 1 skip, 2 swim
    swim 1 w 6 SDKs, skip one
    1 on 35, 1 skip, 2 swim
    did half on 500 fr 6 SDKs off each wall

    skipped 6 x 150

    4 x (25 fast from a dive, 75 easy, rest)
    went 10.4, 10.3, 10.0, off side with a roll
    10.1 off blocks from a GO
    whitney timed



    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    2011 South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till
    Entered:
    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till

    Updated March 24th, 2011 at 02:34 PM by ande

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  12. March 24 - Team workout & rabbits

    by , March 24th, 2011 at 12:32 PM (Dan's hobby/obsession)
    I managed to drag myself out of bed this morning to get over to the 5:30 practice with the Monroe Y Masters. I guess I really wanted to go because I found myself awake in bed waiting for my alarm this morning.

    It was a crowded morning today. 4-5 people per lane and a couple speedy new guys - "Helloooo, Rabbits". (hey, they wanted to lead the lane. I didn't force them to)

    The workout was a little heavy on kicking but had some fast stuff thrown in, too. The intervals were kind of all over the place (1:45 - 2:00 for broken 100's), so it was sort of a mix of sprint and threshhold work. But it was a good, short practice and I'm happy because I caught me some rabbit for breakfast.

    200 warm up
    8x50 drill/swim @ 1:00
    400 kick - written as "fast" 200 with board, 200 w/o board, did as 200 with, 200 w/o

    2x200 kick - 100 with board, 100 w/o



    8x100 75 fast, :10 rest, 25 sprint (#1, 3 & 5-8 free,#2 & 4 back) - caught my first rabbit on the first backstroke, caught the second one on #5 and finally gave him :10 lead on the last one....and caught him again.Most of the free were right around 1:00 - the last one was a :57.



    8x100 @ 1:30 build & descend 1-4 free, 5-8 back



    8x25 fly @ :30

    100 cool down

    3300 SCY

    Then I found out that I'd locked my keys in my car. Good thing I didn't have any plans for the morning. I'd decided to hang out and talk with a couple folks so by the time I got out of the locker room, everybody had left and, of course, I also locked my phone in my car along with the roadside assistance card.

    No problem. I found a bus schedule and rode halfway home on the bus and started the 6 mile walk home. I made it about 1.5 miles when the lady who works the desk at the Y drove by and asked if I wanted a ride. "YES" So that worked out OK.

    Of course I got home and found out that my wife (who's in Dallas until tonight) has my spare key in her purse. The car will wait until she gets home, I guess.

    Oh - shave, tech suit?

    I have been swayed by the comments from the forum folks and a review of my post-season behavior patterns. Rather than go into the off-season with regrets about what might have been if I'd only done this or that, I'd rather finish knowing that I did all that I could and left it all in the pool.

    So it's buy a fastskin and shave for zones for this old timer.

    Maybe next year I can save the fancy crud for nationals.

    Updated March 24th, 2011 at 01:18 PM by larsoda (added yardage)

    Categories
    Swim Workouts
  13. Thursday, 3/24/11

    by , March 24th, 2011 at 12:16 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (1100)
    400 with any equipment
    - swim 200 as 100 free/100 back then pulled 200 same way with buoy and catch paddles
    16 x 25/30 - Alternate High Hand/Straight Arm Drill and normal swim with Fins and Snorkel
    300 IM 25 kick/25 drill/25 swim

    Main Set:
    4 x 125 Build/2:10 - 100 swim - Last 25 only kick (very strong)
    - kick was flutter kick on back in streamline, was going 1:46-48 on these
    4 x 75 Back/1:40 25 R fist/L Normal - 25 L Fist/R Normal - 25 Full stroke
    - I'm almost as fast with fist as with open hand. Was going under 1:05 on these
    9 x 50 ds 3 3/1:10 Fly or Brst; 3/1:05 Back and/or Fly; 3/1:00 free
    - 1-3 fly, 44->41; 4-6 back, 45->42; 7-9 free, times 40Ī
    12 x 25/40 Fast Dolphin Kick with Fins under water
    - odds on back, evens on belly, was going 15 SDK and then flutter to wall on surface. Trying to go as far as possible on the 15 underwater kicks (around 15-20y).

    Warm down
    100 easy swim


    Total: 2750 yards
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  14. Wednesday, 3/23/11

    by , March 24th, 2011 at 12:12 PM (A comfort swimmer's guide to easy swimming)
    Recovery Day

    Started the day with early morning yoga practice. Then had a massage during my lunch hour. After work went to the pool for an easy swim.

    Warm up
    500 choice
    - went 100fr/100ba/75fr/75ba/50fr/50ba/25fr/25ba
    4 x 100/1:50 Ė build
    - times were 1:30Ī
    6 x 75/10sr smooth, 25 kick/25 drill/25 swim

    Main set
    10 x 50 smooth
    4/1:00, 3/:55,/2/:50, 1/:45
    - all free times were around 40-42

    Cool down
    50 easy

    Total: 1900 yards
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  15. Good lanemates can make anything fun

    Today I swam the TNYA morning workout at John Jay College pool. My goals were to visit with teammates, get in a good quality aerobic set, and maybe get in some sprinting. I had four good lanemates who were a joy to swim withóI had considered moving over to a slower lane that had only two swimmers, but ended up glad I stayed put. Hereís how it went:

    500 scy warmup

    250 pull moderate, bilateral breathing

    2 x 100 FR @ 1:20
    2 x 75 BK @ 1:20
    3 x 100 FR @ 1:20
    3 x 75 BK @ 1:20
    4 x 100 FR @ 1:20
    4 x 75 BK @ 1:20
    5 x 100 FR @ 1:20
    5 x 75 BK @ 1:20
    [We took a short (:40?) break after the foursies, but otherwise did this straight through. On the free I worked on 6-beat kicking by doing the following progression, up to as many reps as there were in each FR subset: 100 w/ 2-beat kick; 75 w/2-beat + 25 w/6-beat; 50 2-beat + 50 6-beat; 25 2-beat + 75 6-beat; 100 w/6-beat. This got tough on the fivesies! On the backs, which were easy, I tried to make sure I was rotating equally to both sidesómy coach said I was rotating more to the right than to the left at my last meet.]

    3x thru
    100 kick @ 2:00
    4 x 25 kick @ 35, 30, 25, 20
    [None of us made the fastest 25 interval. I went 10 seconds behind to make sure I could sprint these without worrying about running into anyone.]

    300 pull, bilat. breathing

    200 warmdown

    My legs were still sore today from the Mon/Tues ballet class/rowing class combo. Iím hoping my body will get better used to that in the coming weeks, as Iíd like to stick to that schedule for the two activities.

    I was hoping to find a chance to work in some sprinting today, but all I did was the 3 fast 25s kick towards the end. Iíll have to find space in my workout at Riverbank tomorrow to do some faster swimming. I was pleased with the kicking I did on the FR swims today, but it still feels like Iím spending about 40 percent more energy to go about 4 percent faster. At least thatís an improvement from twice as much energy to go imperceptibly faster, which is where I was when the kicking project started last fall.
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  16. Fast Intervals, but no teammates

    by , March 24th, 2011 at 10:46 AM (Too Neurotic to be Suitably Aquatic)
    If there's anything that's going to hold me back now, it's pool access. Despite a weird dream I had about swimming there last night, the Poughkeepsie YMCA's doors are still shuttered. The only time the FISH can swim is 6:15-7:15 at the middle school, and right now, we can't afford to pay for 5 days a week, and have cut the program to a M/W/F program.

    Also, our coach is on a leave of absence for a few weeks, and I've volunteered to guard for those practices so everyone else can get their swim on. I'm spending all my guarding proceeds by going to the Tarrytown YMCA on Tuesday and Thursday mornings, which is a $15 drop-in, for an 85 degree, three-lane pool.

    This morning I hopped the 5:15 train, commuted the hour and a half, and walked up the hill to the Y to do this workout in 90 minutes, including unsolicited chat time:

    1000 warm up (200 swim, 200 back, 200 pull, 200 kick, 200 build)

    2X:
    4x150 on 2:15
    100 on 2:15
    4x50 on :50
    4x25 on :50

    4x150 IM
    100 IM
    4x50 IMO
    4x25 IMO

    200 cool down


    4200 total

    It's a thing to get used to having only the clock and not the lane mates to get me going. Most of my workout came from those first 150's which damn near killed me. I was able to get 10 seconds rest on the first one, but by the last one, I was touch-and-go.

    I wouldn't classify the other swimmers at this adult lap swim time as "noodlers," they were mostly older lap swimmers who were doing their best just to get some activity in, and unaccustomed to Masters swimmers.
    On the last set of 50's I got ensnared in a conversation with a tri-dude who wanted to talk all about the really fast swimmers he knows and all about the swim plans that he follows and his MP3 player and how fast he used to be, and a whole lot of other things that weren't me keeping to my timeline. I kept trying to get out of the conversation, but was feeling a little like a guest and didn't want to be rude. I finally said, "the only way to swim fast is to swim fast, and I would really like to get going now so I can get to work."

    Right as I started the IM set, a lady asked if we could split the lane and said, "oh dear, you're not going to do the butterfly stroke the whole time, are you?" Since I'm still learning this crazy fly and can be a bit splashy, I agreed to swim around her, pushing off the wall as she came in, so there was no IM interval training, and I was sort of OK with that, having blown most of my energy on the 150's.

    All in all, a good experience worth the money especially since the Y provides an excellent locker room with hair dryers and a swimsuit centrifuge. It's also on my commute route, and I had enough time to grab a muffin and a coffee before catching the bust that takes me to my office. I do wish the FISH could be there, though.
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  17. My sprinting stunk

    by , March 24th, 2011 at 07:19 AM (Mixing it up this year)
    I tried to sprint today and it royally stunk.

    10x100@1:40 Free held 1:30's with ease
    500 Free kick w/fins moderat
    100 Free w/fins in 1:04 yuck
    100 Free kick w/fins easy
    2x50@1:00 Fre w/fins in :31 on each
    100 Free kick w/fins easy
    4x25 Free w/fins went :14, :14, :15, :14 felt good on these
    100 Free kick w/fins easy
    10x100@1:30 Free w/paddles & bouy long & loose just make them
    4x50 from start good breakout to 15 meters then easy free
    300 Free w/snorkle easy

    Total 3500 yards
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  18. Wednesday, March 23, 2011 6:30pm @ Y

    by , March 23rd, 2011 at 11:27 PM (Fast Food Makes for Fast Swimming!)
    I've been sick for the past couple of days with everything my kids had for the past few days before that!! At least I feel recovered now. I decided to hop in tonight during lap swim while my kids were in swim lessons on the other part of the pool. Did a "Fortress workout". It was hella tough too, I'm not used to working my kick like this. A BIG to everything Mrs. Fort does...she's a tough person to work her legs like she does.

    Warmup:
    200 Free
    200 IM Drill
    200 Kick

    w/ fins (full length)
    8 x 25 SDK on back @ :30 my legs were burning by the end of the 6th one.
    4 x 50 flutter w/ board @ 1:15 (:32, :30, :29, :29)
    2 x 100 SDK on back @ 2:30 (1:05, 1:04)

    by this point I had to take the fins off (feet sore), plus it was time to get out to get my son dressed from his lesson. (10 min. break)

    200 EZ swim

    w/ fins
    about 20 x 25 various (SDK on front/back, Fast Fly/Back/Free) on no particular interval

    **did some teaching/learning with another fellow lap swimmer who frequently is there when I'm there...

    after a bit more of EZ swimming did a:

    50 AFAP Free from a push (went :26)
    **The other guy went a :39 on his 50...then after a quick stroke technique correction he tried again and went a :36.
    -----------------
    ~2200 Yards

    I really enjoyed tonight...got in a good amount of positive work (no "garbage yardage")... & my legs and feet have a different feeling after practice. I think I'll start doing a day a week like this...it'll most likely help out my sprints which have been lacking lately. Leslie...you've inspired me!!

    **I'm noticing now that my lower back is a little more sore than normal, probably from the extra fin work that I'm not used to.

    Updated March 23rd, 2011 at 11:45 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  19. Wednesday

    by , March 23rd, 2011 at 09:12 PM (Swimming, Life, and Other Stuff!)
    Solo swim tonight at Monon.
    **500 free warm-up swim
    **4 X through:
    100 free @ 1:45
    4 X 25 kick @ :40 no board
    **2 X 300 freestyle @ 4:45 # 1 pull, # 2 full stroke.
    **16 X 25 @ :30 (4 of each stroke) I went :40 interval on breastroke.
    **100 IM
    **4 X 50 Freestyle
    **100 easy cool-down swim

    2,700 scy
    I felt super sore and stiff in the shoulders! Elbows too! Oh crap I guess I did play 5 hours of crab soccer today with various classes. Bad move Robin!

    The state meet is this Saturday and Sunday! I'm not going to taper as much as planned; I don't think it will really make much difference.
    I'm signed up for 200 free/ Medley Relay/ 200 IM/ 50 free/ and 200 Back on Saturday. Sunday will be 1,000 free/ 400 Free Relay/ 100 IM/ 50 Fly/ 500 Free, and 200 Free Relay. It's been so long since I've been in a meet so I thought I'd give myself lots of chances to have a good swim.
    Last night was my final mindfulness/meditation class. I'm going to try to maintain my practice as best I can. I guess I'd have plenty of time if I quit Facebooking and cruising the USMS Forum so much.
    It's just my nature to long for the things that really aren't good for me while forgoing the practices that can make a big positive difference in my life. If I had it my way I'd just sit on my bed with a big glass of chard and my Macbook Pro spending my time FBooking/Forum all day long!!!lol!
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  20. Wednesday, March 23

    by , March 23rd, 2011 at 06:20 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Only grabbed a short swim workout. I arrived and the pool was closed -- probably due to a kid or noodler. So I had to wait a bit before diving in.

    Warm up:

    700 various

    Aerobic Kick:

    10 x 100 w/fins @ 1:30
    odds = back kick (work on perfect streamline)
    evens = dolphin kick w/board

    50 EZ

    Burst Dolphin Kick:

    10 x "25s" Squat Jumps @ :30
    -- Use fins. Dive down to the bottom of the pool (I was in 12 foot depth), get into a deep squat, jump off bottom of pool and fast SDK up to top, swimsuit should clear the water.
    -- this is a Salo set

    50 EZ

    10 x 25 @ :45
    burst dolphin kick shooter on belly + cruise
    -- started these @ :30, but it wasn't enough rest for really fast bursts

    50 EZ

    5 x 50 @ 1:15
    1st 25: With fins and kickboard, kick down to bottom of pool mid-way. Squat jump off bottom and then sprint dolphin kick to the end.
    2nd 25: EZ
    -- another Salo set

    100 EZ

    Total: 2700/1725 kick


    Hot Yoga, 90 minutes

    Ventured to hot yoga directly after the swim. I was extremely thankful not to have one of the heat nazi instructors who max out the heat. I was also happy to survive the class without bolting out the door. The 1:00 single leg balancing poses were, uh, challenging after 4 weeks off from yoga. These require consistent practice.

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

    Commentary:

    I'm still feel a little wired & tired. Maybe the hot yoga will help me sleep better tonight. Hamstrings are predictably sore from drylands.

    I'm a Tip!

    I felt very honored that Ande created a tip for me today: "Build a Fortress of Speed and Strength." I've been reading and applying his tips for years. I remember the SFF thread and the Ask Ande thread helped me immensely when I first started masters swimming. And I still have my own copy of the SFF tips that Ande gave me at Austin in 2008. My favorite SFF tips are: 1, 2, 3, 5, 29, 31, 60, 71, 113, 129, 165, 188. Probably my absolute favorite is the "rage to master" tip -- #60. I also like # 135 -- The Formula for Faster Kicking," but had to disregard the advice to "stop using fins." Fins work -- scientifically proven!

    Index to SFF: [ame="http://www.usms.org/forums/showpost.php?p=237620&postcount=1588"]U.S. Masters Swimming Discussion Forums - View Single Post - Ande's Swimming Tips: Swimming Faster Faster[/ame]

    Updated March 23rd, 2011 at 07:26 PM by The Fortress

    Categories
    Swim Workouts , Yoga