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  1. VK is tough

    by , March 14th, 2012 at 07:20 AM (Mixing it up this year)
    Today the VK set felt tougher than usual. My legs just had no power.

    400 free
    8x50 odds swim@1:00 evens kick @1:15
    6x50@1:30 torque drill w/snorkle odds free evens fly
    8xVK :10 hard :30 EZ :35 rest
    100 EZ
    10x25@:45 evens tempo odds EZ
    100 EZ
    8x25@:45 burst + cruise
    100 EZ

    Total 1850 yards

    Now I have to run to a meeting at work.

    Updated March 14th, 2012 at 08:34 PM by Donna

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  2. Tuesday, March 13th, 2012 5:00am

    by , March 13th, 2012 at 08:31 PM (Fast Food Makes for Fast Swimming!)
    Much better than yesterday!! Masters practice time!

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

    4 x 125 @ 1:50 IM w/ extra 25 done in IMO (1st 50 Fly, 25 Back, 25 Breast, 25 Free)

    4 x 125 Free @ 1:30 (1:25ish)

    6 x 75 Kick w/ board @ 1:25 (held 1:15ish)

    6 x 75 Free @ 1:05 (:50s)

    8 x 25 @ :30
    Odds EZ swim, Evens IMO Fast

    --------------------------
    3100 Yards

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

    Last night I signed myself up for the PNA Champs over on the west side of the mountains. I've been making this an annual trip now since starting masters swimming. It was my first masters meet as well back in 2009 (when I barely finished the 100 Fly!!)

    I only go over for one day of the meet though, rather than making a 2 day adventure out of it. It's a fairly short drive at just under 3 hours to get over to the aquatic center in Federal Way. That's a piece of cake day trip for me. I know all you easterners aren't used to driving more than 15-20 minutes (okay, 1 hour max) for a meet, but it's different out here!

    400 IM, 200 Back, 100 Breast, 50 Fly, 200 Free (as Fly) are my events. They are 5 of the first 6 events of the day, that way I can get the heck outta there and back on the road home. It has a late start on Saturday (noon), so easy morning trip for me. The problem is who knows what time I'll get out, that's why I'm doing the early events!

    I'll be swimming on Saturday only of the meet, since on Sunday I have to return with my family to Seattle anyway to pick up my mother in law who is returning from El Salvador that weekend. Originally I was going to try for a 2 for 1 trip on Sunday, but the times just weren't going to work, and I don't feel like punishing my family by making them wake up super early, drive, and sit at a swim meet (which is a little more exciting than almost nothing).
  3. Motion and reflection

    by , March 13th, 2012 at 06:06 PM (Alex's swim journal)
    "Whoever you are! motion and reflection are especially for you,
    The divine ship sails the divine sea for you.

    Whoever you are! you are he or she for whom the earth is solid and liquid,
    You are he or she for whom the sun and moon hang in the sky,
    For none more than you are the present and the past,
    For none more than you is immortality."
    --Walt Whitman, from "A Song of the Rolling Earth"

    Spring Break: Two days of motion and reflection... recharging with the offerings of poetry and essay; swimming.

    Monday evening was a pretty relaxed 2-mile swim (3500 SCY):
    3K (3 x 1000 moderate + 100 breast) with an EZ 200-yard cool-down. = 63 minutes.

    This afternoon's swim was a harder 3000 yards:
    20 x 50 (the first 5-6 in :45, then all around :40-:42)
    3 x 300 on 5:00
    100 breast
    3 x 300 on 5:00
    100 breast

    I wasn't all that impressed with my times on the 300s; I was making the intervals, but felt tired.
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  4. Monday Mornings 03/12/12

    by , March 13th, 2012 at 05:20 PM (Workout Swimmer)
    Love Monday Mornings! (not)
    Elbows on fire since Saturday - funny how they don't really interfere w/my swmming so much, just my sleep.
    500 back/free
    500 pull
    300 kick w/zoomers
    3 x 200 on 3:15
    8 x 100 stroke/free and/or IM on 1:45
    200 easy
    500 pull
    500 pull no paddles
    4 x 50 w/paddles & zoomers on 1:00 (held :34/35)
    100 easy
    Total: 4400LCM
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  5. Tuesday, March 6

    by , March 13th, 2012 at 04:38 PM (The FAF AFAP Digest)
    Swim/SCY w/Speedo:

    -- with fins (they have been permanently attached lately with shoulder/rhomboid issue)

    600 various

    200 caterpillar fly before and while checking out Speedo's 200 back splits.

    6 x 25 no breather free @ :40
    50 EZ
    6 x 25 back shooters @ :40
    50 EZ
    5 x 25 burst + cruise @ 1:00
    50 EZ

    2 x (25 AFAP w/fins + 50 EZ) @ 2:00
    -- back shooter (8), free (10 flat-low)

    1 x 50 fly AFAP w/fins
    -- no breather
    -- 22 mid, fastest practice time
    175 EZ

    Total: 1750

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

    I had planned on doing about 2500, and would have preferred more warm up and IG (Il Garbagio). But I could not seem to eject myself from the house to arrive at the pool earlier. And of course I had to chat with Speedo. Very happy with the 50 fly time. I think my breakouts were good.

    I have no end lanes for the Albatross meet!

    Dashed out very quickly to get a much needed massage. Last time, I got a deep tissue and my shoulder/rhomboid immediately felt better. I didn't want a deep tissue with the meet on Saturday. And my shoulder/rhomboid area still feels achey now. Grr ... I see my ART doc on Thursday. I'm going to ask for a scrip for a contrast MRI. I would need one of those prior to PRP anyway. After 2 solid years of shoulder pain from 2006-08, I am a wuss/baby/whiney sprinter on this issue and will not take a non-interventionist route. (Sorry Jimby) It seems like it's been a good 2 months of it.

    Updated March 13th, 2012 at 11:01 PM by The Fortress

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    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -03/14/12

    by , March 13th, 2012 at 10:57 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    2 X 250 4:10 3:45
    4 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    1 X 50 easy swim 1:00
    1 X 50 fast swim 1:15
    Choice. Three rounds.

    1 X 100 easy

    12 X 25 sprint(choice) :45

    CHOICE OF FOLLOWING TWO SETS:

    1 X 200 IM 3:30
    1 X 100 IM 1:45
    4 X 50 stroke 1:15
    Three rounds.
    50's: Round 1-fly 2-back 3-breast

    OR

    3 X 500 free 6:30

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
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    Swim Workouts
  7. Workout 03/13/12:

    by , March 13th, 2012 at 09:31 AM (Maple Syrup with a Side of Chlorine)
    w/u: 200 fr, 200 bk, 200 Im drill

    8 x 50 on 1:00
    - odd kick
    - even build

    4 x 50 quarters strong

    4 x 25 90% on :45
    50 ez
    4 x 25 AFAP on :60

    150 loosen and out
    (solo/Rec/1600 yds/45 min)
    -----------------------

    Felt good in the water this morning. Off to work now - just realized that I have been in the water every day since the 2nd. New record for me
    Categories
    Swim Workouts
  8. 03.13.12 - Tuesday workout: Getting old

    by , March 13th, 2012 at 09:24 AM (Pete's swim blog)
    Swam w/ Dave. Pool temp 86. Went to the eye doctor yesterday. Eyes mostly still work but I need reading glasses . Probably for the best since I work w/ computers a lot and have been struggling for the last couple years with eye fatigue.

    SCY

    400 Warm up

    3 Times through:
    * 2 x 50 Pull - :50
    * 2 x 50 Kick - 1:10
    5 x 50 Breast - 1:00 (Descend)
    50 Easy

    10 x 100 up/down - 1:40 (:10) Base stroke Fly; Convert to Kick; start w/ 50 Fly/50 Kick
    5 x 50 Back - 1:00 (Descend)
    3 Times through:
    * 2 x 50 Pull - :40
    * 2 x 50 Kick - 1:10
    5 x 50 Free - 1:00 (Descend)
    50 Easy
    Descended 50 Free to 27.5. Been a while since I've done that from a push.

    6 x 100 up/down - 1:40 (:05) Base stroke Fly; Convert to Kick; start w/ 50 Fly/50 Kick
    5 x 50 Fly - 1:00 (Descend)

    200 Back - Cool down

    (4500 Total)
    Categories
    Swim Workouts
  9. a real recovery day....i needed it bad

    by , March 13th, 2012 at 07:22 AM (Mixing it up this year)
    This was badly needed. My shoulders are still sore from weights and swimming fast.

    500 free
    4x(3x25 shooter) w/zoomers @ :45 on back, belly, 360 rotate got dizzy on these
    50 EZ

    3x(4x75) @:15R 1=scull/kick/swim 2=fl/bk/br 3=scull/kick/swim 4=bk/br/fr
    50 EZ
    8x25@:45 glide drill
    100 EZ
    200 w/snorkle as 25 kick/25 swim
    100 EZ

    Total 2400 yards
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  10. March 12, 2012

    Warm-up (1200)
    4 x 100 @ 1:40
    4 x 100 @ 1:45, 50 catchup / 50 swim
    4 x 100 @ 1:35, 25 catchup / 75 swim

    Set I (300 / 1500)
    4 x (3 x 25) @ :45 - underwater SDK w/fins, 1 on left side, 1 on front, 1 on right side

    Set II - Test (1200 / 2700)
    3 x 300 free @ 5:00 - hard but even/perfect split. Calculate "base" interval as average time per 100 + 10
    went 3:51, 3:56, 3:54 (yuck!)
    6 x 50 active recovery, 2 @ :50, 2 @ :55, 2 @ :60

    Set III (1000 / 3700)
    10 x 100 @ 1:30 descend 1 - 5, 6 - 10

    Wrap-up (300 / 4000)
    8 x 25 @ :45 no-breather
    100 easy

    * 4000 *

    **************************************************

    Damn, I felt like crap today! I was hoping to have a reasonable test set because Saturday's workout felt good, but no... The first 300 felt OK, the second and third were really rough. I guess I will stick with 1:30 as my BASE interval.

    I didn't swim on Sunday, but maybe my 30 minute "TRX for dummies" session took more out of me than I thought.

    Updated April 8th, 2012 at 01:57 PM by eric.carlson

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  11. Monday, March 12, 2012 5:00pm

    by , March 12th, 2012 at 10:01 PM (Fast Food Makes for Fast Swimming!)
    I should've gone to the masters swim this morning, but I was too tired from lack of sleep the night before. 4:30am just came way too early this morning after the time change, so I skipped this morning. After my swim tonight though, I should've gone this morning anyway!

    Tonight in the YMCA lap lane (only 1)
    6 x 100 Free @ 1:30 w/up
    5 x 100 Free Pull @ 1:20
    • in the middle of the 2nd 100, I got bombarded by a father and his two sons, apparently "lap swimming". More of a headup breaststroke "get the hell out of my way" kind of swimming stroke
    • on the 4th 100, two water walkers got in. Apparently they can't figure out that it's called lap swimming!! And they don't seem to give a $#!+ about others in the lane either.
    • I just played snowplow and powered through my last 100.
    1 x 400 Kick w/ board
    • It was at this point that the Y manager figured out that 6 in one lap lane wasn't going to work, and she was able to condense down the lesson group that was using the other 3 lanes.
    • Still, it wasn't much better. I ended up swimming with the water walkers, which...GRRRRRR... They wanted to hobble up and down the lane side by side so they could talk. I just kicked right through the middle of them the first time. They were like "Excuse me??" (with the stupid tone of voice). I said that this is lap swimming, and if they wanted to be happy, they could stay on one side of the lane, and I would swim on the other side.
    Main Set: (got the idea from Fresnoid)

    1 x 100 Free Pull @ 1:15 (1:08)
    1 x 200 Free Pull @ 2:30 (2:19)
    1 x 300 Free Pull @ 3:45 (3:30)
    1 x 200 Free Pull @ 2:30 (2:19)
    1 x 100 Free Pull @ 1:15 (1:09)

    20 x 25 @ :30 Odds Fly Strong, Evens Free Fast
    • The water walkers really liked this set, especially after two more lap swimmers showed up to join my lane. So we had 3 lap swimmers and 2 waterwalkers. It was fun! or not...
    -------------------------------
    2900 Yards
    Not bad for the conditions.

    At this point I was so frustrated that I just got out 15 minutes early, and just watched my daughter finish up her class.

    The guards and teachers asked me if afterwards in the lobby if I enjoyed my swim. They knew I was frustrated too.
  12. 3/12/12

    10 min choice

    8 x 25 stroke r/10 descend stroke count
    1-4 back
    5-8 breast

    2 x through, rest 5 between each 50
    4 x 100 (50 fly/50 back)
    4 x 100 (50 back/50 breast)
    4 x 100 (50 breast/50 free)
    100 EZ

    round 1 , work on stroke technique/turns
    round 2 , put on fins and work on SPEED

    400 IM @ 80%
    Stay long

    100 EZ

    200 IM SPRINT

    200 w/d

    4300

    The main set was really two sets of 24 50's with 5 seconds rest and wasn't too bad. The 400 IM wasn't too bad. The 200 sprint at the end was painful and slow. I gave it all I had but had run out of gas. The focus today was mostly about form. I could really tell that I hadn't been in the water since last Thurs.
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  13. 3200 - 12 Mar

    by , March 12th, 2012 at 08:53 PM (Nobody Special)
    100 warm up

    400 - 300 - 200 - 100 free

    10x50 fly kick

    5x100 back

    5x50 breast
    5x50 fly/easy

    100 warm down
  14. Last swim in Dallas

    by , March 12th, 2012 at 08:49 PM (Chowmi's Blog)
    This is Spring Break week! We decided to leave a few days later to make sure our assistant is ok on her own. Her husband passed away last Wednesday while she was at work. We didn't know if she would work this week, so Breck was on hold. But, she wants to get back to her routine and keep busy, so we are off to Breckenridge tomorrow AM!

    SCM, Baylor Fitness Center
    on my own

    200 warm up

    6 x 10 sec cords; easy sprint with paddles

    8 x 50 on 1:15
    free with PFS
    smooth, but amazingly fast 35-33's

    100 easy

    4 x (15 seconds no breath, immediately (that means no breath) into a fast 25) on 1:30
    This was really hard on #3 and #4. I took 1 breath on each of the last 2, and made the first 2.

    100 easy. lots of breaths!

    8 x 25 on 1:00 monofin fly! no breath.
    100 easy
    4 x 50 kick on 1:15
    TYR burner fins; kick on sides

    100 easy

    6 x Dives to about the 15m

    100 easy

    The End

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

    Alright! Awesome workout today if I do say so myself. I still felt rushed at the end, since I had to eat lunch, pick up one daughter and then the other, and we were on a really tight schedule to make it through Braum's for ice cream and then back down for their swim practice.

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

    Next up: Outlet shops at Silverthorne, here I come!!!!

    PS - Jerkey wagon on Main street, here I come!!!!
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  15. Monday, March 1

    by , March 12th, 2012 at 04:35 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various

    8 x 50 fly drills
    odds = caterpillar @ 1:10
    evens = single arm @ 1:00
    50 EZ

    5 x 100 @ 2:00
    smooth 50 back + 50 breast
    50 EZ

    Speed Sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    24 x 25 w/fins
    odds = up tempo @ :30
    evens = EZ @ :45
    -- 6 free, :30 rest, 6 back
    100 EZ

    3 x (25 AFAP back shooter w/fins + 75 EZ)
    -- went 8 mid-highs
    50 EZ

    4 x 25 scull
    50 free

    Total: 3050

    hottub, 15-20

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

    Springing forward, clock wise, never agrees with me. I figure it'll take about 2 weeks to get back on my prior schedule. Good thing the Albatross is an afternoon meet!

    Felt Ok today. Scapular area is still sore. I think maybe all the scapular stretching I've been doing is contributing. I'm just going to rest it today.

    I saw the Harvard LCM Champs might be the first weekend in June. I thought this might be a good alternative to Omaha ... But I see on the calendar that I have both crew and track conflicts that weekend. Schools get out the end of June here. Like Fort Son, Teen Fort will row on a heavy weight 8, possibly all season. The HS coach doesn't really believe in lightweight rowing. Huh. Unlike Fort Son, she is fine with it as the high school team has outstanding heavyweights.

    I received the Arena Carbon Pro I had pre-ordered for nationals in the mail. They sent me an open back instead of the closed back I ordered. But I can exchange it if I want when they get new stock. I think I'll wear m Arena X-Glide (closed back) at the meet this weekend and Zones next month. The fabrics on all the new kneeskins, except the FS3 which is decidedly thicker, feel fairly similar. I'll be interested to see how the Arena feels in the water compared to the LZR Elite I've been wearing for 2 years.

    I'm worried about Fort Son. He's been getting worse. Now that they think his liver enzymes suggest it's inactive mono and that he has some other rare infection. Could be many many different things. He's having urine, blood and muscle enzyme tests tomorrow, but they don't seem to have much hope about being able to identify it. They are also testing for really horrible things like leukemia, though they think it's highly unlikely. At least it's not some crazy life threatening infection as he is back to rowing, though not even close to his usual level. He leaves Wed for his spring training trip in TN. I feel really badly for him. He trained really intensely all summer-fall-winter. And I just hope he'll be better soon; he's having some trouble just getting through finals. I'm a bit of a freaked out mommy at the moment.

    Updated March 12th, 2012 at 07:45 PM by The Fortress

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    Swim Workouts
  16. Workout 03/12/12:

    by , March 12th, 2012 at 02:32 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IM drill

    8 x 50's
    - odd: kick on :60
    - even: Quarter Strong FR on :55

    25 EZ, 50 FR fast (27.12), 25 EZ

    8 x 25's on :30
    - odd: stroke drill
    - even: Burst and cruise 8/10/12/full

    4 x 75 on 2:00
    - 2 FR (43+, 44-)
    - 2 Back (49-, 48+)

    4 x 25 AFAP on :60
    - 2 FR (12.43, 12.39)
    - 2 BK (14.54, 14.37)

    200 easy and out (including some back starts)
    (solo/Rec/2400 yds/65 minutes)
    -------------------------

    Felt like I swam more than that, but I guess when you change into taper mode and are putting out higher intensity with more rest that should feel about right. I'm a little disappointed that my fast swims were not faster, although I did play around with turnover a bit and found that I need to crank over faster for the sprint events. Anyways, more time to talk with my lanemates, so that is good.

    It seems like my training has pointed me towards some gains in the 100+ events, so we'll see if that Yingfa can help to assist the 50's. My plan for the rest of the week is to drop total yardage tomorrow, a swim before work on Wednesday (most likely meet warmup, a few 25 or 50's, then warmdown), and then off on Thursday due to work.

    You can check out the psych sheets and also info about tuning in via the intertubes at the official Harvard Meet website. They will display a virtual scoreboard with each heat as well as live video from the deck - pretty neat way to check in all 887 athletes in action if you are so inclined.

    Oh, the New England Masters website is hinting that the LCM regional champs will be at Harvard in early June. I might try to go and swim my first ever LCM meet. I might decide to just ride my motorcycle around, too.
    Categories
    Swim Workouts , Planning
  17. Monday 3/12/12

    by , March 12th, 2012 at 01:50 PM (The Labours of SwimStud)
    I did this one today...felt a bit off which is OK after the time change, and for the first day of recovery/rest

    Warm Up
    500 choice
    8 x 25 shooters w/fins @ :40
    8 x 25 no breath free @ :40
    50 EZ

    Speed Sets:

    8 x 25 burst + cruise @ 1:00
    -- 4 dolphin kick, 4 swim
    50 EZ

    1 x 50 AFAP, from blocks if possible
    150 EZ

    1-2 x (5 x 100 w/fins + X yards EZ):
    1 = 25 fast + 75 EZ @ 2:00
    2 = 35 fast + 65 EZ @ 2:00
    3 = 50 fast + 100 EZ @ 4:00
    4 = 100 fast @ 90% + 200 EZ @ 6:00
    5 = 100 AFAP broken @ :15 each 25 + 200 EZ @ 6:00


    4 x 25 scull
    100 dolphin dive

    Total: 2500/3400
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  18. Sarasota Y Sharks Masters 5:30 AM Workout -03/13/12

    by , March 12th, 2012 at 12:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    1 X 200 3:20 3:00
    Three rounds. Round 1 intervals left, 2&3 right.

    1 X 200 kick 4:15
    1 X 100 swim 2:00
    8 X 25-half blast kick/half swim :45
    1 X 100 swim -

    4 X {3 X 50 1:15 Choice
    #1:easy #2:build #3:fast

    1 X 75 easy -
    1 X 100 blocks @ 100%
    1 X 75 easy -

    1 X 300 4:00
    1 X 200 2:40
    1 x 100-fast- 2:00
    Three rounds. 100 is fast on each round.

    WARM DOWN: 4 X 50 easy 1:00

    4950Y
    Categories
    Swim Workouts
  19. Monday, 3/12/12

    by , March 12th, 2012 at 11:29 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (1000)
    300 free & back
    3 x 100 w/paddles @ 1:45
    3 x 100 w/fins @ 1:45 strong
    4 x 25/1:00 afap

    Main Set (1500)
    6 x broken 125 @ 6:00
    (all free)

    50 @80 - 85%/:50 -went 35-36 on these
    50 @ 90%/:45 - went 33-34 on these
    25 @ 100% - went 16
    125 ez

    Kick w/fins (400)
    2 x the following
    25 shooter/:45
    50 streamline dolphin/1:15
    25 around the world shooter/45
    50 streamline flutter/1:15
    50 swim with over kick/1:00

    Warm down
    200 easy

    Total: 3100 yards
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  20. 03.12.12

    by , March 12th, 2012 at 09:01 AM (Pete's swim blog)
    Swam w/ Dave and Roger. Pool temp ~85. Felt cruddy but swam pretty fast (for me).

    SCY

    400 Warm up

    4 x 100 - 1:30 (Held 1:10 on all 100 free today)
    4 x 100 - 1:40 (Kick: 1st 25, 4th 25, 1st 50, 2nd 50)
    4 x 75 - 1:10 (1st 25 Fly)
    50 Easy

    4 x 100 - 1:25
    4 x 100 - 1:40 (Kick: 1st 25, 4th 25, 1st 50, 2nd 50)
    4 x 75 - 1:10 (1st 25 Back)
    150 Easy

    4 x 100 - 1:20
    4 x 100 - 1:40 (Kick: 1st 25, 4th 25, 1st 50, 2nd 50)
    4 x 75 - 1:10 (1st 25 Breast)
    100 Easy

    4 x 100 - 1:15
    50 Easy

    200 IM Timed (2:34.5)

    200 Cool down

    (4850 Total)
    Tags: 200, i m, timed
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    Swim Workouts