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  1. Easy premeet day

    by , January 13th, 2012 at 07:13 AM (Mixing it up this year)
    After a very frustrating day at work and yes I actually let out a chilling scream in the afternoon. I hate when people don't listen, but amazingly after that release the idiots started listening.

    500 free
    500 free kick w/fins every 3rd fast
    8x25@:45 shooters with fins
    5x100@2:00 fly w/fins 25 rt arm/25 lt arm/25 kick/25 swim
    8x25@:45 kick w/snorkle build
    100 EZ
    6x50 from dive 20 yrd sprint

    Total 2500 yards
  2. Workout 1/12/12: Show us the way before it's too late

    by , January 12th, 2012 at 07:35 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    200 FR/200 BK/200 IM drill
    4 x 50 kick on :60

    Main set:
    4 x 50 FR on :45
    4 x 100 FR Pull with buoy on 1:20
    3 x 50 IMO (no free) on :45
    3 x 100 FR Pull with buoy on 1:20
    2 x 50 IMO (no BR/FR) on :45
    2 x 100 FR Pull with buoy on 1:20
    1 x 50 Fly :45
    1 x 100 FR Pull with buoy on 1:20 (went 1:06)

    50 ez
    100 IM for time (1:11.75)

    1 Noah's Ark Pull with buoy

    50 ez
    100 IM for time (1:12.46)

    200 various w/d
    (3300 yds, 60 min)

    I am happy to report that we, too, received some snow last night into this morning. I can't really call it snow, more of a one inch layer of slush all around as the precipitation turned from freezing rain to sleet to snow. Two hour school delay this morning, which I was happy with (I took the extra sleep). Had a filling at the dentist this afternoon before gathering a child from school from school - he is a lap swimmer in the morning, and I went to high school with his sons.

    My shoulders are feeling a bit tight today in the water, probably from practice yesterday with the kids (but maybe a tad from shoveling). I wanted to try [ame=""]Fort's Lactate Production Dropdown Super Set[/ame] but was already to tired, plus I needed to get in some 100 IM's (just 97 more for the year). I'll keep that one for next week.

    Water was warm yet again (they have settled on high 84, low 85 for the winter), so that didn't help to perk me up too much. I have done this workout in the past (save the IM's), and tightened up the intervals to base+5 on the 50's and base+0 on the pulling 100's (held them all around 1:08).

    Not much more to report from the water. Looks like the meet next weekend might not happen if more people don't sign up (I am really just doing 50's so it is not a big deal). I am going to make a push with our local workout group to hit the Simon's Rock meet in early March - it is ~90 minute drive and recognized, so the non-USMS (all but 3 of us) folks can try out a real meet - I am thinking I can get 4 or 5 more people interested to try it.

    Have a great weekend everyone.
    Swim Workouts
  3. Thursday, January 12, 2012 5:00am

    by , January 12th, 2012 at 06:59 PM (Fast Food Makes for Fast Swimming!)
    I got this set from Tall Paul's workout list in the forums. AZTIMM also did the same set the other day, since he swim's with Paul's group.


    2 x 100 Free @ 1:30 warmup
    2 x 50 Free @ :50 warmup
    1 x 600 Free Pull cruise @ 8:00 (went 7:10)
    1 x 100 Kick w/ board @ 2:00
    :20 rest to the TOP

    2 x 100 Free @ 1:20 (1:07s)
    2 x 50 Free @ :50
    1 x 500 Free Pull "work it" @ 6:00 (went 5:28)
    1 x 100 Kick w/ board @ 2:00
    :40 rest to the TOP

    2 x 100 Free @ 1:15 (1:06s)
    2 x 50 Free @ :45
    1 x 400 Free Pull "work it" @ 5:00 (went 4:22)
    1 x 100 Kick w/ board @ 2:00
    1:00 rest to TOP

    2 x 100 Free @ 1:10 (1:06s)
    2 x 50 Free @ :45
    1 x 300 IM FAST @ 4:00 (went 3:41) Very nice!
    1 x 200 Kick w/ board EZ

    3400 Yards

    I really enjoyed this set. It gives the right amount of pain with pleasure.


    As far as my son...we're still in the hospital. He was fine all day long, and then had two more seizures this afternoon around 2:45-3:00, just of the "small" variety. Not too bad, and he's waking up and being more normal afterwards as well which is a plus. The doctor will be coming over after the clinic we'll just have to wait and see what happens. I wonder if I can postpone my house payment this month since I'm not even living in my house!!
  4. Mixed Speed Play, Thursday, Jan. 12

    by , January 12th, 2012 at 04:08 PM (The FAF AFAP Digest)

    Warm up/Transition:

    600 various
    6 x 50 fly drills
    6 x 25 shooters w/fins @ :35
    6 x 50 free w/paddles @ :50
    50 EZ

    Speed/Power Sets:

    6 x 25: power kick to 15 meter on belly + over kick free, no breath, to wall @ 1:00
    50 EZ

    6 x 25: 15 m "floating" shooter @ 1:00-1:15
    -- float at 15 meter mark, explode into fast shooter to wall, cruise back to 15 m mark
    100 EZ

    6 x (25 "barge" kick w/fins + 50 EZ)
    -- "barge" kick = hold kick board horizontally with hands and keep underwater and kick
    50 EZ

    6 x 25 free w/parachute & paddles @ 1:15
    50 EZ

    4 x 25 back shooter w/parachute & fins @ 1:25
    -- parachute broke on #5 . tried to tie it, but it wouldn't hold
    50 EZ

    6 x (25 AFAP free w/fins + 75 EZ) @ 3:00
    -- went low to mid 10s
    -- might have done 7, lost track as I was wondering if the noodler in my lane was ever going to leave so I could do fast 50s
    50 EZ

    2 x (50 AFAP fly w/fins + 150 EZ)
    -- went 23 lows
    50 EZ

    Total: 3800


    Did a longish speed workout today. Had a good chunk of time and took plenty of rest. The mix of different things made it very fun!

    Read a couple interesting USAS links by email:

    The Secret to a Good Kick, which has a video comparing flutter kicks:

    Best Barbell Exercise:

    I also read this snippet about working on your SDK. So true!

    "We are frequently asked for dolphin kick training tips and ideas to improve under waters. We have found that the keys to a strong dolphin kick are core and leg strength, ankle flexibility, and executing quick, snappy kicks that finish all the way through the toes. Based on these keys, we recommend using both vertical kicking and a monofin to improve dolphin kicking.
    Doing sets with a monofin will not only build strength in the appropriate core and leg muscles needed for dolphin kick, but it will also improve ankle flexibility. The key with using a monofin is to start slow and build up to larger sets as the swimmer becomes stronger.

    Sample Monofin Set:
    8 x 25 @ 1:30 all out kick for time"
    Swim Workouts
  5. Sunny morning swim

    I had a nice solo workout this morning. It was a warm clear morning, and I got to watch the sun rise and the moon set—it was lovely. The water temp was a degree or two cooler than usual—they like to keep it around 80-82 here in the winter—so I thought it was just perfect.. (I suspect the pool slept without its covers overnight—it was extremely windy yesterday, which makes putting them on a challenge for the guards—and that made the water temp drop a bit.)

    Here’s what I did:

    1200 lcm warmup (400s, 200k, 200p, 4 x 100 d/s RIM)

    3 x 100 FR desc. @ 1:50 [1:45, 1:35, 1:30]
    3 x 100 FR/BK halfsies, desc., @ 2:05 [1:50, 1:41, 1:33]
    3 x 100 IM desc @ 2:15 [1:45, 1:42, 1:35]

    100 easy

    6 x 100 FR practicing [ame=""]chaos’s 2:3 drill [/ame]with my tempo trainer
    400 straight, done as 150fr / 50bk / 50br / 150fr (free done moderate-fast with higher-than-usual cadence)

    4 x 100 (50 kick / 50 swim with 6-beat kick) @ 2:15

    400 play + warmdown

    I was glad to finally add some IM back into my workout—just a little today, but I hope I can gradually increase it. I’m enjoying playing with my stroke cadence with the tempo trainer.

    Today a couple of friends arrive for the weekend—looking forward to doing some fun workouts with them during their stay, plus perhaps exploring a new swim venue! It’s turning cloudy and cold just in time for their arrival, but I think we’ll have some better weather over the next few days!
  6. Sarasota Y Sharks Masters 5:30 AM Workout -01/13/12

    by , January 12th, 2012 at 01:51 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 x 200 kick 4:30
    2 X 100 kick 2:15
    8 x 25 sprint kick :45
    1 X 100 swim

    3 X 100 IM 1:40
    4 X 50-1 of each- 1:00
    8 X 25 fast-2 of each- :40
    Two rounds with a break between rounds.

    1 X 1000
    With fins(it's been a tough week).
    Descend by 200's

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  7. "stretching beyond..."

    by , January 12th, 2012 at 01:31 PM (Alex's swim journal)
    "I saw--color of gold as it reflects
    the sun--a ladder gleaming in the sky,
    stretching beyond the reaches of my sight"
    (Paradiso XXI, lines 28-30)

    I love these lines in Mark Musa's translation (Penguin's Portable Dante--not portable enough to fit in the swimsuit btw). Dante, the pilgrim, is so far into the heavens already, yet this ladder extends so much farther above him that he cannot see the top. A couple of nice versions of this can be seen on Hollander's Princeton Dante Project website, such as this painting by Amos Nattini:

    Click image for larger version. 

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    As we learn from St. Benedict in canto XXII a little later, this is Jacob's ladder:

    "It was the patriarch Jacob who saw
    our ladder stretch to touch the final height,
    the time he dreamed of it so thronged with angels"

    We're always trying to reach that "final height" ("la superna parte" in the original, the "supernal part"). And it often seems beyond reach. Like the beginning of a "ladder" workout. In August I started working in these massive ladder workouts, starting at the top, then working my way to the bottom and back again (1000, 500, 400, 300, 200, 100, 50, 100, 200, 300, 400, 500, 1000), trying to hold the same pace, maybe :10-:15 rests after each rep. It was a lot of yardage. Getting "down" the ladder was a piece of cake, but headed back up again? Phew, took a lot of mental discipline.

    Yesterday's 3Km (3300 SCY) incorporated a ladder of sorts... using different distances and different paces (as most folk's workouts). As my distances got shorter I tried to make my pace faster. So the ladder was working in both directions at once: distances easier (down), but paces harder (up). I did 300 yards in warm-up and cool-down, so the main workout was 3 twenty-minute, 1000-yard segments:

    5 x 200 on 4:00 (3:07-3:10)
    10 x 100 on 2:00 (1:26-1:30)
    20 x 50 on 1:00 (:40-:44)

    My goal at the start was to hold :48/50 on the 200s, :45 on the 100s, and :42 on the 50s. The theory is that I'm tricking my body into swimming faster and faster as the distances add up, rather than slowing the pace as fatigue sets in over the course of the sets. I was pretty close to attaining this "height"--though I had my doubts as I began my "final" 1000 and was staring into the faces of 20 reps!

    My average pace on the 200s was closer to :47 (though, my pace was all over the place over the course of any given 200--one 50 at :41, another at :51--I'm still not a very good judge of my own pacing). I was averaging :44 pace on the 100s... only two reps of the last three were at 1:30. And my 50s probably averaged :43--there were some :41-:42s, but also some :44s.

    As I headed to the sauna afterward, I was thinking about my years of running experience and how this is beginning to translate in my swimming. I guess developing different paces in swimming is similar... my gliding warm-ups with :58 50s are like brisk walks, the :53 all-day pace is like a trot or jog, the :48-:38 range represents my "running" speeds at 70-90%.

    Like Jacob, or eventually Dante, we get to the top of every set. Tomorrow's ladder will reach even higher, though, so we persevere in each workout... even when that ladder is "stretching beyond the reaches" of our sight!
  8. Thu Jan 12th, 2012 LCM

    by , January 12th, 2012 at 12:09 PM (Ande's Swimming Blog)
    Thu Jan 12th, 2012 LCM

    Swam Wed at noon LCM, did 2k
    missed AM practice because I had an
    8:15 am Drs appointment to get a pea sized lump on my right forearm checked. She said she thinks it's a cyst or a Lipoma. I have an appointment next Wed to talk about getting it removed.

    Whitney Coached
    LCM UT Swim Center: main pool
    6:30 - 8:00 dove in 6:43
    wore Speedo endurance jammer
    trained with James, Tyler, Todd & Ned
    beside Larry

    Warm Up
    assigned 800
    did 200

    Main Set

    went 3rd, behind Todd & Tyler
    instructions were to swim at 80% effort and make the interval
    4 x 200 fr on 2:40 right into
    4 x 150 fr on 2:00 right into
    4 x 100 fr on 1:20 right into
    4 x 050 fr on 0:40
    Made it, barely, pretty tough set

    assigned: 1200 with fins
    did 1,000 no fins

    got out early,
    missed out on the next set
    pretty sure I couldn't make it.
    2 x 200 fr on 2:30 right into
    2 x 150 fr on 1:55 right into
    2 x 100 fr on 1:15 right into
    2 x 050 fr on 0:40

    2012 Meets (I'm considering)

    March 30, 2012
    South Central Zones, SCY
    South Lake, TX

    July 5-8, 2012
    2012 USMS LCM Nationals
    Qwest Center, Omaha, NE
    Order of Events

    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX

    Updated January 12th, 2012 at 12:17 PM by ande

    Swim Workouts
  9. Kick, kick, kick....

    by , January 12th, 2012 at 12:07 PM (A comfort swimmer's guide to easy swimming)
    Thursday, 1/12/12

    SCY, Solo

    Warm up(1100)
    300 swim - 150 free/150 back
    100 kick - on back
    200 scull/pull - w/snorkel and buoy
    100 drill/swim - did an EVF drill I saw on the GoSwim website, alt drill swim by 25's

    6 x 50 ds3 3/55, 3/50
    - all free, went from 42± to 35-36 each time
    4 x 25 Fly/40 strong

    Kick: Flutter or dolphin(1000)
    did flutter w/board & snorkel, no fins
    1 x 200/4:30 ns - went 4:01
    1 x 100/2:15 strong - went 1:57
    1 x 200/4:30 ns - went 4:06
    2 x 50/1:15 strong - went 52, 53
    changed to flutter on back in streamline
    1 x 200/4:30 ns - went 3:57
    8 x 25/45 - kept these between 22-24

    Sprint Pull: (750)
    10 x 75 ds 3 3/1:15, 3/1:10, 3/1:05, 1/1:00
    - with buoy and big paddles
    - was 54-60 on all in this set. times got progressively slower as rest time decreased.

    Warm down
    150 smooth

    Total: 3000 yards

    Updated January 12th, 2012 at 05:02 PM by poolraat

  10. This kicking stuff kicks my butt!

    Even though I understand the importance of kicking that doesn't mean that I am very fond of it. We did most of this as a group so the main kick set took awhile.

    10 min. choice

    On the following kick set the 100's were descend with 10 sec rest. Alternate arms on side and streamline by 25's. The 25's were all out on coaches whistle.

    3 x 100 dolphin kick w/ snorkel
    4 x 25 dolphin kick on back
    3 x 100 backstroke kick
    4 x 25 backstroke kick
    3 x 100 backstroke kick w/fins
    3 x 100 breaststroke kick
    4 x 25 breaststroke kick

    About 15 min. of turn work

    Then the sprinters went off to do whatever it is they do and the rest of us did a couple of swims.

    500 swim done as
    --100 @ 70%
    --100 @ 90%
    --100 @ 100%
    --100 @ 70%
    --100 @ 100%

    rest 1:00

    500 swim done as
    --75 @ 70%
    --75 @ 90%
    --75 @ 100%
    --50 EZ
    --75 @ 70%
    --75 @ 90%
    --75 @ 100%

    200 w/d


    I did great with this one except I didn't know we were doing a second 500 swim. My legs were spent!

    Maybe I am a little jealous that I can't sprint.
  11. 01.12.12 - Thursday workout

    by , January 12th, 2012 at 08:52 AM (Pete's swim blog)
    Swam w/ Roger, Kent, Dave, Dave and Teresa. Water temp still 86 . Very hard to shed off waste heat. Wore a drag suit for non-timed sets.


    500 Warm up
    6 x 50 - :45

    8 Times through
    * 100 Free - 1:10
    * 50 Kick - 1:10
    * 50 hard pull - :50
    * 50 easy pull - :50
    100 Easy
    Started off swimming behind Kent. Held 1:05 to 1:07 w/ the drag suit. A lane opened up so I took it. On the last one, I managed to stay a couple seconds ahead of Kent but he swam the whole 100 on 1:10 fly.

    400 Timed Kick (6:45)
    100 Easy
    Easily my fastest 400 timed kick. No drag suit.

    400 IM on 6:00 or 500 fr on 6:00... at least that's what it said on the sheet. That is until Dave (our sprinter) joked that we should do both timed. Roger took him seriously... thanks Dave!

    500 Free timed (5:59)
    100 Easy
    400 IM timed (5:45)
    The 500 free was kind of disappointing. I started off ok but the heat got to me. Should be able to hold the 1:10s. The 400 IM was ok considering that my goggles flipped inside out on the push-off. Was pretty tired at that point.

    200 Cool down

    (4600 Total)
    Swim Workouts
  12. Recovery day, meet this weekend

    by , January 12th, 2012 at 07:23 AM (Mixing it up this year)
    I have a kids meet this weekend. The only sprint I am doing is the 100 free but it will be interesting to see how I do.

    300 free
    5x100@1:45 fly w/fins as 25 rt arm/25 lt arm/25 scull/25 swim
    4x(5x25)@:35 shooters w/fins, 1-5 on back 6-10 on belly 11-16 on side alt. 17-20 360 rotate
    8x25@:45 streamline glide then EZ to wall (I tend to rotate to my right so on a few I came up on my side, I also float to I was on the surface by the first red line)
    8x25@:45 breaststroke pull outs
    50 EZ
    3x100@1:45 free no breathing in or out of turns
    4x(25 scull & 25kick) w/snorkle
    6x50 from a dive 20 yard sprints
    100 free EZ

    Total 2650 yards
  13. Lonely Hearts Club

    by , January 11th, 2012 at 10:10 PM (My non-workout blog and random thoughts)
    Hey there you crazed single female masters swimmers!

    I am a Asian male masters swimmer and have been single for several years. I love swimming and exercise. I live in the New Mexico Mountains.

    So what's up with the title?

    I've been on the dating websites and while there are a plethora of single women, NONE of them swim or understand swimming.

    I am a swimmer. Period. If you don't mind getting up at the crack of dawn to swim and fall in bed at 8pm (tivo your favorite shows), love to travel to meets, enjoy culture (theater, movies, opera, music) and can converse on a wide range of subjects, we need to talk.

    I am well educated, have reasonable financial security, good professional standing - (outside of swimming) and have demonstrated culinary skills. I have deep faith and a strong but flexible soul.

    I have a black cat (he is totally cool) and live at 5000 feet on 2.5 acres. You can see the Milky Way on a dark night from my backyard. I train at 4000 feet at New Mexico State University. NMSU has a outdoor 50 meter pool and an indoor 25 yard pool. Today, January 11, I swam outside at 6 am and watched an amazing sunrise (backstrokers do rule but I would be happy to learn how to swim the other strokes).

    I have a number of great friends in Las Cruces and some family.

    I have pics (me, house, pool, cat, etc). PM me if this is of any interest.

  14. Wednesday, January 11, 2012 5:00am & 5:00pm

    by , January 11th, 2012 at 10:01 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout

    My son has been doing pretty well at the hospital, and I had finally had a good amount of sleep, so I went in for a little stretch out relaxing swim.

    400 Free
    200 Kick w/ board
    200 Free Pull
    200 Fly Drill

    10 x 50 Kick w/ board @ 1:00 (:45-:48s)

    20 x 50 Free @ :45
    • 4 swim
    • 4 w/ paddles only
    • 4 w/ paddles & buoy
    • 4 w buoy only (this sucks - my pull isn't too strong alone w/out a kick or paddles)
    • 4 swim
    2500 Yards

    It was a good relaxing swim, but still wiped me out after being out of the water for so long, and having such little sleep to revitalize me over the past 4-5 nights.


    P.M. Workout:

    I decided to take a small page out of PWB's workout log on the forums.

    200 Free
    100 Kick
    200 IM Drill

    Using a BASE of 1:15/100 (I did this set all pull, since I didn't think my swim would've survived the set today)
    1 x 400 Free Pull @ 4:40 (BASE -:05) (went 4:28)
    2 x 50 Free EZ @ 1:00
    2 x 200 Free Pull @ 2:30 (BASE) (went 2:09/2:08)
    2 x 50 Breast EZ @ 1:00
    4 x 100 Free Pull @ 1:20 (BASE + :05) (went 1:01/1:02/1:02/1:02)
    2 x 50 Back EZ @ 1:00
    **Cramped in the arch of my foot pushing off the last backstroke turn...then when I pulled my leg up to stretch my foot, my frickin' quad cramped!! That's a first time for me...I had to think about which way to stretch it! Ouchy.
    Took a few minutes, then completed the set:
    8 x 50 Free Pull @ :45 (Base/2 + :7.5) (went mostly :30/:31s, with a few :32s)
    2 x 50 Free EZ @ 1:00

    1 x 100 Breast Kick w/ board EZ
    2600 Yards

    5100 Yards for the day


    My son is doing okay in the hospital still. He had another "minor" seizure tonight...a stiffening of the arms & legs & face, eyes wide staring, but no shaking...just an intense flexing action for less than a minute. The medications have been increased slightly earlier this morning, and we will continue watching over him here and praying for the best of course. His school teacher came by earlier today, and he was very happy to see her. She said all the kids miss him a lot, and want him back in school. Soon he'll be there, for now, this is the best place for him.
  15. January 11, 2012

    Warm-up (1100)
    400 swim
    300 kick, flutter/dolphin/back by 100
    400 pull

    Kick Set (700 set / 1800 total)
    8 x 50 @ 1:00 kick 25 underwater/kick 25 easy back
    12 x 25 @ :30 sprint kick, 1-4 back, 5-8 flutter, 9-12 dolphin

    Main Set (2400 set / 4200 total)
    4 x 50 @ 1:00 relaxed, count strokes
    3 x 200 @ 3:05

    4 x 50 @ 1:00 relaxed, count strokes
    3 x 200 @ 2:55

    4 x 50 @ 1:00 relaxed, count strokes
    3 x 200 @ 2:45

    Wrap-up (400 set / 4600 total)
    8 x 25 @ :40 even 1 breath, odd 0 breath
    200 easy

    *4600 Total*


    The leg cramps started during the fifth 200 and didn't let up, so I only made the interval on the first 200 at 2:45 :-(

    Updated January 11th, 2012 at 09:36 PM by eric.carlson

    Swim Workouts
  16. Workout 1/11/12:

    by , January 11th, 2012 at 06:02 PM (Maple Syrup with a Side of Chlorine)
    With the High School team at Rec (scy)

    w/u: 200 Swim/200 Kick/200 Pull + 50 ez

    Tortured the kids with Susan and John's set from yesterday (ala Paul Smith):

    3 x 200's strong - IM first, then free
    #1 @ 3:20, #2 @ 3:10, #3 @ 3:00
    2 x 50's free @ 1:00, :30 rest

    3 x 200's strong - IM first, then free
    #1 @ 3:00, #2 @ 2:50, #3 @ 2:40
    2 x 50's free @ :60, :30 rest

    3 x 200's strong - free (I pulled with buoy)
    all at 2:50
    2 x 50's free @ :60 (I did back)

    50 Ez, then start and turn work (we'll say 200 yards)

    (3000 yards, just under 90 minutes)

    The high school team has some fast swimmers, and many more there for the fun of swimming with their friends. One thing both groups have in common is a lack of, shall we say "gumption." I had planned on a set of 10 x 200, but when I saw both slknight and jbs blog about this beauty last night, I knew it would be right.

    The premise was simple - do it all, and if you choose not to swim then do pushups until the next sendoff. I saw many more kids than I would expect doing pushups. We decreased yardage so that making the interval was most important, and went from lanes down to three after the first go through. In the end, of the 48 kids on the team only 4 were eligible to get in on the $10 Subway giftcard that I offered to those who did it all. Scary!

    I certainly didn't want to do those 200 flys (by the way, you Maine-er's rock), so I challenged my lane to start off with IM's. It is a really fun set, and the kids said "I feel like I want to puke - doesn't it hurt you this much, too?" Yup, but I kept pushing the pace during the set - held 2:25's on the frees and 2:40 on the IMs.

    There was another kid that graduated last year from high school that swam at practice today, and he was a good help with starts. The team's coaches were there, and picked up the lanes that dropped out. They really appreciated our assistance (and the fact that I pounded out some yards from the kids). I guess that I had a little better luck than James, which I was happy about - the kids at least paid attention.

    I'll get in another workout tomorrow (I need to log some 100 IM's) before working through the weekend - hope to sneak in a quick swim on Sunday after work if the pool is not too crowded during the family swim time.
    Swim Workouts
  17. Wed., Jan. 11

    by , January 11th, 2012 at 05:16 PM (The FAF AFAP Digest)

    RC and ankle exercises
    power squat, 240 x 4 x 8 (+10)
    explosive leg press, 270 x 3 x 12
    leg abductors, 130 x 4 x 6
    triceps press, 20 x 3 x 25
    seated narrow grip row negatives, 80 x 1 x 10 -- NO
    russian twists w/plate on incline, 25 x 2 x 25
    power wheel roll outs, 2 x 25
    reverse scoops w/kettleball, 25 x 1 x 10 -- NO
    knee tuck jumps, 3 x 10
    sled push, 10*
    med ball slams, 3 x 10

    * Took a dolly from the gym down the racquetball court. Sat on it in backstroke turn position and pushed hard off the wall. Was very fun, but would have been better with a plate for resistance.

    Bikram, 90 minutes

    Very hot the last 10 minutes, was melting. Some instructors turn the heat down some the toward the end. Not today's. Skipped the locust pose b/c of elbows and did 2 x cobra pose instead.


    I'm getting frustrated with my elbows. I'm going to try to get an appt with my ART doc to see if he can help more or if PT would speed the healing. It's my own fault I guess; I probably should have laid off all upper body exercises until the pain was gone. Although lat pulldowns don't seem to bother it too much ... it's holding DBs or kettle balls, pressing or lifting things off the ground that seem to re-aggravate them. I did buy an active wrap especially for elbows, and that seems to be a much better way to ice. And I did buy some Flameout to try.

    I also ordered stretch cordz for my ever growing equipment bag. I've gotten a couple tips for things to do with it. Can't wait to add it to a speed workout!

    Updated January 11th, 2012 at 06:57 PM by The Fortress

    Yoga , Strength Training and Dryland Workouts
  18. 01.11.12 - Wednesday workout

    by , January 11th, 2012 at 05:10 PM (Pete's swim blog)
    Woke up to thunder and lightning. Radar confirmed lots of nasty stuff moving through. They probably started at 6:00 or 6:30 but I didn't want to chance it and have to drive 15 minutes there and 15 minutes back for nothing. Decided to go solo today so I started work early and snuck away at 1:00 for a couple hours. Not sure it was worth it. The pool was hot and I just wasn't 100% today. Guess I put more into it when my team is around. Wore a drag suit over my Nike jammer except for the 800 free.


    400 Warm up
    6 x 50 - :45
    50 Easy

    800 Free open turns every 200 (2:20, 2:25, 2:25, 2:27)
    50 Easy
    Just couldn't get going at all. Felt like I wasn't grabbing any water.

    4 Times through
    * 200 IM Kick - 5:00
    * 6 x 50 - 1:00 Odds stroke, evens pull, #5 hard
    50 Easy
    5:00 was way too much time so I dropped it to 4:30 for #2 and #3. Dropped it to 4:00 for #4. Was consistently making 3:30 with moderate effort. First two iterations I did fly for the stroke. That felt pretty good. Was going :35 on the hard ones. Last two iterations I did breaststroke. Not too bad... did :38-:40 for the hard ones. Happy to be going this fast w/ a drag suit on. Kind of the highlight of the day.

    800 Pull open turns every 200.
    This was worse that the 800 free above. Sure, I had a drag suit on but usually I can pull a lot faster. Just out of gas I guess.

    200 Cool down

    (4650 Total)
    Swim Workouts
  19. Wednesday, 1/11/12

    by , January 11th, 2012 at 04:57 PM (A comfort swimmer's guide to easy swimming)
    SCY with swim buddy

    Warm up (800)
    200 swim – 200 kick/swim by 50’s
    200 drill/swim x 50’s – 200 scull/pull by 50’s

    Set 1 (150)
    1 x 50/1:00 build - went 37
    2 x 25/:30 strong - went ±17
    4 x 12.5/20 fast - went ±8

    Set 2 (300)
    2 x 50/1:00 fast - went 35 on both
    4 x 25/45 fast - went 16± on these
    8 x 12.5/30 fast - went ±8 on these

    Set 3 - @ 200 Race Pace Mode (1200)
    - swam free on smooth ones,
    - back on RPM all at 40-41
    1 x 50/1:00 smooth --- 1 x 50/1:00 RPM
    1 x 50/1:00 smooth --- 2 x 50/1:00 RPM
    1 x 50/1:00 smooth --- 3 x 50/1:00 RPM
    1 x 50/1:00 smooth --- 4 x 50/1:00 RPM
    1 x 200 easy --- 1 x 200 fast back, went 2:54
    1 x 100 easy

    Kick Set (400)
    4 x 100/3:00 AFAP
    short on time, did 2. #1 - flutter w/snorkel went 2:00, #2 on back went 1:55

    Cool Down
    100 easy

    Total: 2750 yards
  20. Wed 1/11/12

    by , January 11th, 2012 at 01:59 PM (The Labours of SwimStud)
    Did another one of Fort's shoulders are toast after this.
    WORKOUT #4: Lactate

    Warm up:

    400 choice

    8 x 50 kick @ 1:00-1:15

    4 x (4 x 25) @ :40
    1 = drill
    2 = build
    3 = EZ, fast
    4 = cruise

    Lactate Production Set, Drop Down Superset:

    4 x through:

    25 AFAP @ :45-1:00
    50 @ 100 pace @ 1:30-2:00
    100 @ 200 pace

    -- 5:00 rest between rounds, 200 EZ during rest period
    -- intervals should provide a 1:2 ratio for rest
    -- equipment optional
    -- this set is designed to help you tolerate and clear lactic acid and promote speed efficiency at the 100/200 race pace

    3 x 150
    50 scull/50 kick/50 swim

    Total: 3250

    I also did my 500 kick set too...