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  1. Day 6 Recovery/Technique felt good and strong

    by , January 7th, 2012 at 11:55 AM (Mixing it up this year)
    Started the morning with a 35 minutes on the Compex for my back. Even with a hot pool at the Y I managed another great workout. My fly felt awesome and by the end my free even felt great.

    On DPS sets I tried not to allow more the 3 dolphin kicks to focus on getting good distance per stroke.

    Ron who was guarding said I tend to look better at the end of the practice than when I start.

    200 swim
    200 kick
    200 IM drill
    100 scull

    8x25@:40 shooters w/fins (had to focus on doing fast kicks instead of my usual long relaxed kicks)

    4x50@1:00 free drill mixed it up
    4x25@:40 human drill (this is hard when you float really well)
    4x25@:30 free DPS held 15 strokes
    1x100@1:45 IM perfect technique (felt sluggish on this one)
    50 EZ

    4x50@1:00 breast dril w/fins pull w/ dolphin
    4x25@:40 breast DPS held 9 strokes
    4x25@:40 breast long pullouts (went half pool on pullouts)
    1x100@3:00 IM kick on back
    50 EZ

    4x50@1:00 back drill mixed it up
    4x25@:30 back DPS held 12 strokes
    2x100@1:45 IM perfect technique
    50 EZ

    4x50@1:00 fly drill rt arm/lt arm to loosen back
    4x25@:35 fly DPS held 9 strokes (felt really good on these, low to the surface and fast)
    2x100@3:00 dolphin kick w/board (still a slow kicker in about 2:25 per 100)
    50 EZ

    4x100 free w/snorkle odds kick streamline evens swim (felt really good on this, even my kick was strong I would say it was faster than my fly kicks)

    Total 3500 yards

    Updated January 7th, 2012 at 03:04 PM by Donna

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  2. Day 6 Recovery/Technique felt good and strong

    by , January 7th, 2012 at 11:38 AM (Mixing it up this year)
    Started the morning with a 35 minutes on the Compex for my back. Even with a hot pool at the Y I managed another great workout. My fly felt awesome and by the end my free even felt great.

    On DPS sets I tied not to allow more the 3 dolphin kicks to focus on getting good distance per stroke.

    Ron who was guarding said I tend to look better at the end of the practice than when I start.

    200 swim
    200 kick
    200 IM drill
    100 scull

    8x25@:40 shooters w/fins (had to focus on doing fast kicks instead of my usual long relaxed kicks)

    4x50@1:00 free drill mixed it up
    4x25@:40 human drill (this is hard when you float really well)
    4x25@:30 free DPS held 15 strokes
    1x100@1:45 IM perfect technique (felt sluggish on this one)
    50 EZ

    4x50@1:00 breast dril w/fins pull w/ dolphin
    4x25@:40 breast DPS held 9 strokes
    4x25@:40 breast long pullouts (went half pool on pullouts)
    1x100@3:00 IM kick on back
    50 EZ

    4x50@1:00 back drill mixed it up
    4x25@:30 back DPS held 12 strokes
    2x100@1:45 IM perfect technique
    50 EZ

    4x50@1:00 fly drill rt arm/lt arm to loosen back
    4x25@:35 fly DPS held 9 strokes (felt really good on these, low to the surface and fast)
    2x100@3:00 dolphin kick w/board (still a slow kicker in about 2:25 per 100)
    50 EZ

    4x100 free w/snorkle odds kick streamline evens swim (felt really good on this)

    Total 3500 yards
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  3. Workout 1/6/12: Todo lo puedo en Cristo

    by , January 6th, 2012 at 11:25 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    200 FR/200 BK/50 ez w/u

    Fort's Aerobic Sprint Hybrid Set:
    30 x 50 @ 1:00
    -- burst to 15 meter & cruise the rest
    -- :30 between sets of 10
    1-10 free
    11-20 kick w/board (5 flutter, 5 dolphin)
    21-30 speedplay (5 back spin drill, 5 fast hands breast)

    300 Pull with buoy w/d
    - alt FR and BK by 50's

    (2350, 40 min)
    ------------------

    Last night my wife and I signed to refinance our home, locking in under 4%. Then, I started my day off from work by driving to the corporate office for a task force meeting (it's about 75 minutes from home). Good meeting, even got breakfast there, so that was a bonus. Then I had a late lunch with my wife before pulling taxi duty this afternoon.

    I ordered a Yingfa suit before heading to the pool tonight (my first "racing" suit, after some good recommendations from Tim and James). I did not have a full hour, so I decided that Fort's set from earlier this week would be just right. I don't have fins, so I didn't use them, and the set felt good. I was surprised at how quick I was able to get through the back spin drills, pointing out that I need to work on faster rotation when I swim it.

    After practice I went to Williams College to watch the hockey game with my son. He was able to get a loose puck, so he was happy about that. I will be able to swim with the local workout group tomorrow - I hope to do the first set (with the 300's) from pwb's workout thread so I can get my base and threshold times down.

    I am planning on the following meets for the spring, with the idea to get times in more events:
    -WCWM Mini Meet: 1/22/12: 200IM, 50 FR, 50 BR, 50 FLY
    -Valentine's Meet: 2/18/12: 200 FR, 100 BR, 400 IM, 100 FR
    -Simon's Rock Pace/Makers: 3/03/12: 100 IM, 100 BK, 500 FR, maybe some relays
    -NE SCY Champs: 3/16-18/11: More info to come

    Updated January 7th, 2012 at 12:01 AM by rxleakem

    Categories
    Swim Workouts , Planning
  4. Gotta Learn to Pace Myself 01/06/12

    by , January 6th, 2012 at 09:13 PM (Workout Swimmer)
    I need to start going a little easier on the first pull set so that I have some arms left for the rest of the workout. I did quite well on the 5 x 100's, but then the 200's were less than stellar (held about 2:50-55's) and the Demont set showed that my strength/power was seriously compromised by my aching elbows. However, I couldn't go that fast last spring even with fins on, so I'm happy with the improvement.

    500 back/free
    5 x 100 pull "submaximal" on 1:30 (held 1:19-1:22)
    300 kick, speedplay by 25's
    100 easy
    5 x 200 @ 3:00
    100 easy
    400-300-200-200-100-100-100 "Demont" set - pulled 400 & 300, had to put on zoomers & take off pull equip for the rest cuz of my stupid elbows. Think I worked the earlier pull set too hard (for my elbows anyway) because I just felt miserable. I need to sorta pace myself more so that I can do better for the entire practice. Of course, I also think that the LCM is starting to get to me. I'll probably feel better for the entire workout in about 2 weeks, if I can keep it up.
    *Have an appt with a neurologist Jan 25th for an EMG & consultation regarding the elbows. I almost can hardly wait!!

    Total: 3900 LCM Sure seemed like more than that, I'll tell ya
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  5. Friday, January 6, 2012, 5:00am & 3:30pm

    by , January 6th, 2012 at 08:36 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout

    Went in with the plan to do PWB's "All in One" workout, but didn't have it in me to finish it after all that was going on last night. It was still a good swim, more mentally relaxing than anything.

    100 Free w/up

    4 x 50 Flutter Kick w/ board @ 1:00
    3 x 100 Free @ 1:20 (1:12s)
    1:00rest (as prescribed)
    1 x 200 IM FAST @ 3:00 (went 2:26)
    1 x 400 Free Pull @ 5:00 (went 4:40)

    ** Took a break here to get out an make a call to the work call center to inform them that I wouldn't be at work today due to my son's situation. Have to make this call every day (complany policies), even though my boss knows what is happening. I have FMLA to cover my time off, though it's unpaid.

    4 x 50 Flutter Kick w/ board @ 1:00
    3 x 100 Breast @ 1:45 (1:30-1:33)
    1 x 200 IM semi-FAST @ 3:00 (went 2:36) just not feeling it now...
    1 x 400 Free Pull @ 5:00 (4:45)

    That's it...done with this set...only had 4 hours or so of sleep last night, and even that is a high guess with the amount of middle of the night nurse visits to check on my son.

    1 x 200 Free EZ

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

    ---------------------
    3000 Yards

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

    P.M. Workout with Eastmont High School boys team.

    I got invited to come swim with the boys to try to push them a little bit. I was told they are quite lazy, and YES THEY ARE LAZY. They have no work ethic, and it's pretty sad that a 34 year old masters swimmer can outdo all of them in practice...even though the coach tried to make it tough. I'm not going to do it again with them...only because the kids don't give a S about anything anymore. There's just no work ethic. I was gassed on the main set I did, but the others were just dropping like flies. My lane started with 5 in it, and by a few reps we had 4, then 3, then only 2 of us actually making the interval. Even the 2nd guy was skipping 50s of the 200s here and there. What a wuss!!!! C'mon boys, man up a little!! I made it, and it was hard. I'm even twice their age.

    Warmup:

    400 Free
    300 Kick w/ board
    **the fastest kid (behind me) only did a 100 of 400 because "he can get away with it". I called him on it and he completely denied it. It's frickin obvious if I already completed my 400 before he even got in the water, and then he was kicking pretty soon after getting in the water. That just means the coach needs to put his foot down a little, rather than trying to recruit old washed up alumni like myself to do the dirty work!! WTF?!?!?

    Main:

    8 x 200 IM @ 2:45
    At first in my head I was thinking what the hell is this?, but I just manned up and went for it.
    • 1st one was 2:18 - absolutely flying!!
    • 2nd thru 4th was 2:25-2:29s
    • took an extra :30 break here to let the lane catch up (it didn't really help them much) - also this break was for myself too, I was gassed!
    • #5-7 - went 2:28-2:31s
    • #8 just went for it, and came home with a 2:24
    • Good News - I made them all and felt really good about it, especially kicking the kids butts.
    10 x 100 Kick w/ board @ 1:50 (went 1:25-1:35s)
    I went last in the lane of 4 kids because I was the only one NOT using zoomers. Again, WTFF?? These guys just don't "have it" anymore. They were lazy kicking w/ the zoomers as well, and i wasn't more than 5 seconds off their pace kicking barefooted.

    I just was fed up with their lack of work ethic and just got out at this point. It was a good fun workout, and I'm glad for myself that I was able to do it, but I'm not going to go back to swim with those boys. They just don't care.

    --------------------------
    3300 Yards in about 50 minutes

    6300 Yards for the day.
  6. January thaw? ...2000 more.

    by , January 6th, 2012 at 08:26 PM (Alex's swim journal)
    I've been reading the posts from folks down on the gulf coast dealing with morning temps in the 20s and 30s. This afternoon we were at 58... in Wisconsin! In January! What is up?! Not that I'm complaining--just wish we had a few outdoor pools to take advantage. This is what it looked like last year at this time:

    Click image for larger version. 

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    The photo was actually taken on the 5th of February, 2011, a couple of days after our worst blizzard in a decade (two feet of snow in less than 24 hours). I went for an hour-long snowshoe hike on a bike trail south into Illinois... probably only three or four miles, but it was a real workout! Now I could cover the same route in half the time; or on an actual bike in about 10 minutes.

    Recovery day for me today, did 2000 yards easy, mixed in some drill. Basketball this afternoon with the boys. Hope to do 5K continuous swim tomorrow at the Y; I'm gonna have to get up early, though, to have enough time to get it in.

    But I just wrote it down, so now I have to do it!
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  7. Creeping Lactate Set, Friday, Jan. 6

    by , January 6th, 2012 at 04:05 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    9 x 50 w/paddles
    3 x scull, caterpillar drill, single arm fly

    10 x 25 no breather free w/PT paddles, focus on EVF @ :45

    10 x 25 no breather free, focus on EVF @ :40

    50 EZ

    Lactate Set:

    This is the set I posted as the Wednesday workout on the High Intensity Training forum, [ame="http://forums.usms.org/showthread.php?t=19933"]U.S. Masters Swimming Discussion Forums[/ame], with a modification on the second set of 5 x 100 (kicking instead of swimming to rest elbows).

    5 x 100 kick w/fins @ 2:00, descend
    -- did flutter kick w/board
    -- went 1:30, 1:13, 1:08, 1:03, :57
    -- right into, still breathing hard:

    8 x 25 shooters w/fins @ :35
    100 EZ

    5 x 100 kick w/fins @ 2:00, descend & increase SDK
    -- did backstroke kick
    -- didn't lollygag as much on the first one this time
    -- went 1:08, 1:03, 1:00, :57, :54
    -- right into, still breathing hard, really wanting more rest:

    8 x 25 free w/paddles @ :45 @ 100 pace
    100 EZ

    5 x 100 @ 2:00, free w/fins & paddles, best average
    -- went 56 high, 57 mid, 57 high, 59, 57 high
    -- after the first one, the second 50 was torture
    -- a noodler was worried for me

    5 x 100 easy
    50 kick/50 swim

    hottub, 15 minutes

    Total: 4200

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

    First lactate set of 2012 done, and I am feeling fairly thrashed. In the past, I've done my lactate sets on Wed. But I'm thinking Friday might be better. Then it doesn't interfere with sprint workouts and I can do a slightly harder aerobic workout on Tuesday.

    Glad I'm not officiating at the HS meet tonight, so I can just sit in the stand and spectate!
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout -01/09/12

    by , January 6th, 2012 at 04:03 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 5:00 4:30
    2 X 100 1:45 1:30
    Three rounds. Round 1 intervals left, 2&3 right.

    1 X 200 kick 4:15
    4 X 75 kick 1:45-last 25 sprint-
    1 X 100 swim

    1 X 200 fast 3:30
    1 X 200 easy 3:30
    1 X 100 fast 2:00
    1 X 100 easy 2:00
    1 X 50 fast 1:15
    1 X 50 easy 1:15
    Two rounds, choice.
    Short break between rounds

    4 X 100 free 1:15
    1 X 100 easy 2:00
    4 X 75 free 1:00
    1 X 100 easy 2:00
    4 X 50 free :35

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts
  9. FAST Fri Jan 6th, 2012 scy

    by , January 6th, 2012 at 01:58 PM (Ande's Swimming Blog)
    FAST Fri Jan 6th, 2012 scy

    Weighed 218 after practice

    Recently renewed my USMS membership for 2012 with TXLA / Longhorn Masters
    Don't have a team?
    Consider TXLA / Longhorn Masters.

    Whitney Coached
    scy UT Swim Center: main pool
    6:30 - 8:00 dove in 6:31
    wore Speedo endurance jammer
    trained with Bob,
    beside Mike, Korey, Todd, Tyler, & Nate

    Warm Up

    did 50's mostly on 40, some on 45, some on 50
    for 20 minutes

    Main Set

    8 x 25 fl FAST on 1:00
    held 12's & 13's

    200 easy

    6 x 50 FAST on 2:00
    1 - 5 fr held 25's 6's &7's
    #6 fly from a dive went 0:25

    300 easy

    4 x 100 FAST k on 4:00
    went 1:10, 1:09, 1:08, 1:04

    400 easy

    2 x 200 on 8:00
    1) fr cruised it went 2:06 or 7

    2) no board fly kick from a dive
    (some SDK but mostly fly kick on my side with arms at my side, did flip turns with 2 right arm pulls to set up my turn
    went 2:16 which is pretty good
    think my best ever 200k might be 2:13 or 2:14


    200 easy


    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 6th, 2012 at 04:34 PM by ande

    Categories
    Swim Workouts
  10. Fortlek Workout 1/6/11

    by , January 6th, 2012 at 11:51 AM (The Labours of SwimStud)
    slightly modified version of CoachFort's workout
    Warm up:

    2 x (100 swim, 100 kick, 100 fulcrum)

    6 x 50 w/fins @ 1:00
    odds = 25 shooter/25 easy free
    evens = 25 easy free/25 shooter

    4 x 25 fist drills @ :40
    4 x 25 build free @ :30

    Main Sets:

    4 x 50 free @ :50
    4 x 25 flutter kick w/board @ :40
    4 x 50 stroke @ 1:00
    4 x 25 stroke kick @ :40

    1:00 VK: :15 AFAP + :45 easy

    4 x 75 swim, last 25 @ 100 pace @ 1:30
    4 x 25 shooter @ :35
    4 x 75 swim, last 25 @ 100 pace @ 1:30
    4 x 25 shooter @ :35 used fins

    1:00 VK: :15 AFAP + :45 easy

    4 x 100 IM fast turns @ 1:45
    4 x 25 1 breath free @ :35 (2 fast, 2 EZ)
    4 x 100 IM fast turns @ 1:45
    4 x 25 1 breath free @ :35 (2 fast, 2 EZ)

    1:00 VK: :15 AFAP + :45 easy

    500 Fin Kick Fr/Fly by 50's

    200 EZ

    Total: 4000
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  11. Team's 5th anniversary

    by , January 6th, 2012 at 10:55 AM (Random Nonsense)
    North Texas Masters celebrated their 5th anniversary today. I had a chocolate cupcake with peanut butter icing and a cup of coffee, the breakfast of champions.

    Team practice SCY
    Warm up
    - 500 free
    Main Set
    - 5x150 on 2:00 (1:40, 1:41, 1:40, 1:40, 1:40)
    - 5x125 100IM+25 free on 2:00
    - 5x100 free descend on 1:50 (16,13,6,2,0)
    - 5x75 ez/fast/ez on 1:00

    There was supposed to be a 500 cool down and there was an optional fins set, but this practice ran way over with a late start and team pictures.

    Split a lane with Marge. She was really worried about making the 150s, then made them by 15s. She then crushed me on the IMs. One day I should learn to swim those other 3 strokes so I can hold my own with the girls.

    A little disappointed that I couldn't break 60 on the descend 100s, but overall very happy with the effort level today. Coach Anna called us "pink people" since we were rather flush.

    My pink snorkel arrived yesterday to go with my Uggs.
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  12. 01.06.12 - Friday workout w/ my new GTD jammer

    by , January 6th, 2012 at 09:14 AM (Pete's swim blog)
    Swam w/ Roger next to Dave and Dave. Pool temp 85. Getting way too hot for longer workouts. Wore my new GTD Nike jammer. At first, it felt slow. The jammer is fairly stretch and doesn't provide much compression. I also had trouble with it allowing a little water down my backside. However, we've been training hard for the last couple days so I'll reserve judgement on how fast it is for later. I did have one encouraging test at the end of the workout... more on that later.

    SCY

    500 Warm up

    5 x 300 - 4:30 Descend (3:50, 3:45, 3:40, 3:35, 3:30 w/ drag suit)
    Dave paced me through the first 4. Really wanted to see if I could hold 1:10 w/ a drag suit. Pleased with the results given the heat. Roger did these IM and finished the last one on 3:45.
    100 Easy

    6 times through:
    * 1 x 50 - :50
    * 1 x 25 fly - :20 no breath
    * 1 x 50 - :50
    50 Easy
    Drag suit off for this set. Never made the no breathers before. Made all 6 today.

    3 times through:
    1 x 50 - 1:00 25 k fr/25 fr
    1 x 25 free - :20 no breath
    1 x 50 - 1:00 25 k fr/25 fr
    1 x 50 - 1:00 25 fr/25 k fly
    1 x 25 free - :20 no breath
    1 x 50 - 1:00 25 fr/25 k fly
    50 Easy
    Mixed in some fly with the kick fly near the end. Free no breathers are a bit easier than the fly ones for me.

    400 Timed pull - no drag suit. Put on my racing cap even though it was a bit hot. Shooting for a 4:40. Pulled ahead of Roger quickly. That usually happens. Roger allways gets me on the last 100 when I get tired. Stayed even with Dave for 100 yards and then started dropping him as well. Roger was holding my pace so I assumed that Dave was just getting tired and I was still on the 1:10. At 300yds, I picked up the pace knowing Roger was coming for me. Somehow I was holding him off but I was also slowly losing my bouy. At 350, the bouy finally dropped. That was kind of a relief since I didn't have to worry about it anymore. Touched at 400 and checked the clock... 4:25?? First thought was that I miscounted and had 50 yards to go. Dave and Roger confirmed it was real. They weren't going slower... I was just holding a pace about 4 seconds per 100 faster than I normally do. Is it the new jammer?

    200 cool down

    (4300 Total)
    Categories
    Swim Workouts
  13. Day 5 and I don't know if I am sprinting or flailing

    by , January 6th, 2012 at 08:30 AM (Mixing it up this year)
    The intervals for the most part were easy but the workout effort was hard. Sometimes I feel like I am flailing through the water rather than swimming.

    I am glad it was short course at the pool today for this one.

    600 free easy
    10x50 odds fly dril@1:00 evens kick@1:15 (I can't make it kicking on 1:00 yet)
    16x25@1:00 #1-4 fast doggy paddle drill #5-8 back spin drill #9-12 fast hands breast #13x16 kick

    5x(50 ASAP & 150 easy)@6:00 #1-2 kick #3-5 swim (had to add fins for the kick or I wouldn't make the interval) held 34's on the sprint free's, wish I could have gone faster but I couldn't, the lap right after the 50 was really hard to catch my breath

    200 EZ

    Total 2700 yards
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  14. Take that, GTD!

    by , January 5th, 2012 at 09:10 PM (Alex's swim journal)
    So, yesterday I got in two miles at the YMCA (3500 SCY) and today I put in another 3700 yards. Congratulations, I am now on pace to meet my GTD goal!

    Yesterday's swim was not all that impressive; similar to one I did last week (10 x 100; 10 x 200; 500 mixed stroke/drill cool-down)... just keeping it simple. The 100s I did on a 1:50 interval and the 200s on 3:45, so I was coming in with a good :15-:25 rest on most reps. Trying not to overdo it.

    For today, I tried something different:

    Warm-up (10 minutes):

    5 x 50 on 1:00 (:45, :44, :41, :46, :43)
    5 x 50 on :50 (:39, :40, :41, :42, :43--this :43 felt much more difficult than the one that ended the first set); followed by :50 rest, then straight into main set...

    Main set:

    1000 in 16:30; took :05 break (sip of water) and then straight into...
    4 x 250 (50 recovery/200 hard)*
    4 x 150 (50 recovery/100 hard)*
    4 x 100 (50 recovery/50 hard)*

    *no breaks... using active rest/recovery with easy 50s

    1-2 minutes rest after main set, followed by

    Cool-down (4 minutes):

    4 x 50 on 1:00 (:44, :43, :47, :50)

    3700 yards; total time = 69:00

    I wanted to do the closest thing to swimming a 3000 hard, without actually swimming a full 3000 all out. The main set is 3000 of continuous swimming, but broken up after the first 1000--pretty hard (for me)--and a quick goggle adjustment, sip of water. I never stopped swimming, just broke up the remaining 2000 with 50-yard easy gliding at given intervals. Active recovery. Even though the distances between recovery 50s decreased as I moved through the set, it didn't seem like it was getting any easier. The active rest, versus completely stopping for a particular interval, I think this is going to help me in the open water next summer and with the long distance postal swims. One wrinkle on this that I'm going to try (maybe sometime in the next few weeks) is to progressively increase the distances between rest 50s instead of decrease it (4 x 100, 4 x 150, 4 x 250). I'm hoping this will help me maintain pace in the later stages of a long distance swim. That's my theory, at least.

    I'm an amateur in the etymological sense first and foremost; i.e., I'm a "lover" of sport, of the challenge... the adventure. So even though I've never really swum "competitively" I still love to challenge every fiber of my physical being.

    Just started reading Mallory Mead's OW workout thread on the forum and may start incorporating some of that in my routine. I've already done the side kick series drill once this week and thought it was pretty cool (and, man, do I hate kick sets, so that's saying something!).

    One thing that I'm figuring out how to do as I get better is change gears... I'm beginning to feel like I have more gears than just slow and stall-speed
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  15. Super Cold Mornings! 01/04/11

    by , January 5th, 2012 at 08:10 PM (Workout Swimmer)
    It's been super cold the last two mornings - low 20's at 5:30am & the guards can't/won't open unless the temp is 32 or higher (we swim outside) - so Terry was smart - since the kids don't start school until Jan 5th, and arranged for us to have workout from 8:30-10 Tues & Wed mornings. It was still d*** cold though - it was literally 29 when we arrived at 8:15, but had warmed up to about 38 by the time workout was done.


    600 back/free breast/free warm-up
    600 reverse IM (drill/swim/drill by 150's)
    400-300-200-100 pull Demont on 1:35 base (LED the lane!! Even ahead of Lauren T)
    5 x 100 "quality" kick on 2:15 (used zoomers, led the lane again)
    5 x 100 fly/free w/zoomers on 1:40 (they did 10, I was too tired - next time I'm getting in the breaststroke lane!)
    According to coach there was another 1000 in there, but I can't for the life of me remember what it was. Oh well.

    Total 4200 LCM


    Trying to decide about nationals. I think, once again, I will be the only person from Tallahassee. Hubbie can't come & I don't want to come home to an empty hotel room & sit alone in the bleachers between events -
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  16. Power Kicks, Thursday, Jan. 5

    by , January 5th, 2012 at 05:47 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up &Transition:

    600 various

    8 x 50 fly drills
    odds = caterpillar @ 1:05
    evens = single arm @ 1:00

    8 x 25 back shooters w/fins @ :40

    8 x 25 back shooters, no fins @ :45-50

    100 EZ

    Power/Speed work:

    18 x 25 back kick w/med ball, done as:

    6 x 25 holding med ball overhead with one arm while other arm is at side, 3 left arm, 3 right arm, no fins @ 1:00
    6 x 25 holding med ball overhead with two arms, fins* @ :45
    6 x 25 holding med ball in front while flutter kicking w/fins* @ :45

    * Both of these engage the core and really use the shins/calves. I could practically feel my ankles flopping.

    100 EZ

    6 x 50 double torque drill w/paddles @ 1:15
    (give legs a rest, but still work on power)

    50 EZ

    8 x (25 AFAP back shooter w/fins + 75 EZ) @ 3:00
    - went mid-9s on almost all of them

    50 EZ

    Total: 3250

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

    Really wanted to work on backstroke kick (which includes SDKs) today. The med ball swims were not easy. And I hadn't done any straight up sprint dolphin kick sets lately, so was happy I went as fast as I did on the 25s. Got some strange looks from other swimmers with the med ball. I really need to start using my dorkel. It would have been useful on the last 6 med ball kicks and on torque drills.

    My elbows were improving for awhile, but the improvement seems to have halted. I suspect this coincides with re-commencing drylands.

    Went directly to my eye doctor for a check up afterward and got yelled at for dry eyes. I had been slamming antihistamines during that nasty cold. Perhaps a mistake to go to an eye doc right after swimming too.

    I was chatting with a running buddy the other day. He Was saying that the workouts of elite runners are all available on line or posted on YouTube. I find this, regrettably,largely not to be true with elite swimmers. I feel like we only get a snippet here or there.

    Updated January 5th, 2012 at 08:04 PM by The Fortress

    Categories
    Swim Workouts
  17. Thursday, January 5, 2012 5:00am

    by , January 5th, 2012 at 04:34 PM (Fast Food Makes for Fast Swimming!)
    Did a modified version of PWB's "Monster Weekender" main set as my workout today. I only have an hour at best, so I make it work.


    1 x 500 Free warmup
    2 x 400 Free Pull @ 5:00 (went 4:39/4:37)
    3 x 300 IM @ 5:00 (went 3:55-3:58)
    4 x 200 Flutter Kick w/ board @ 4:00 (went 3:25-3:30s)

    2 x 100s EZ Free

    ----------------------
    3200 Yards


    Other not so good news...it looks as though my son's seizures have returned from when he was younger. We got a call from the school today that he had a long one in class, this being the 2nd one since last weekend...and again here at home had a 3rd one. He's already headed to the doctor's office in the hour, and most likely will be placed back on the medication again. Hopefully everything will be fine. I'm sure we'll go through all the previous tests again that he did when he was 2 years old (he's almost 6 now). I just hope everything turns out well. Even a lifetime of medication would be better than not knowing when or if these can happen.
  18. Sarasota Y Sharks Masters 5:30 AM Workout -01/06/12

    by , January 5th, 2012 at 01:37 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:15 3:45
    4 X 100 1:45 1:30
    3 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    10 X 50 kick
    5 on 1:00
    5 on :55
    1 X 100 swim

    1 X 300 IM 5:15
    1 X 300 free 4:30
    1 X 200 IM 3:30
    1 X 200 free 3:00
    Two rounds

    2 X {10 X 25 :40
    Round 1: sprint 20 yards, no breath
    Break
    Round 2: sprint 25 yards

    WARM DOWN: 4 X 50 easy 1:00

    4900Y

    Updated January 9th, 2012 at 02:45 PM by RickMile

    Categories
    Swim Workouts
  19. Thursday, 1/5/12

    by , January 5th, 2012 at 01:13 PM (A comfort swimmer's guide to easy swimming)
    Today was one of those days when it might have been better for me to stay in bed instead of going to the pool. I was tired, sore and sluggish in the water. And my times were way off of what they should be.

    SCY, solo

    Warm up (500)
    300 swim free & back
    100 kick on back
    100 swim free

    Scull/Drill/Swim (all strokes) (300)
    4 x 75/10sr
    Fly: 25 front scull - 25 2-2-2 Drill - 25 full stroke
    Back: 25 side scull - 25 12-3-12 Drill - 25 full stroke
    Breast:25 mid scull - 25 3K/strk drill - 25 full stroke
    Free: 25 front & back scull- 25 3/4 catchup drill - 25 full stroke

    Set #1 Backstroke (400)
    1 x 100/1:45 smooth - went 1:32
    2 x 50/:55 build - went 45 & 44
    4 x 25/30 desc - not sure of times, last one was around 20
    8 x 12 1/2 on :30 FAST - did this as spin drill

    Set #2: Main Set (1100)
    1 x 500 pull - did with catch paddles, buoy and snorkel
    6 x 100 free
    1/1:40 build went 1:25
    4/1:35 build went 1:29-1:31-1:32-1:30
    1/2:00 smooth went 1:35

    Set #3: Kick!!! Flutter or Dolphin (400)
    4 x 25/10sr -10s wall kick - turn - 25 streamline
    4 x 25/10sr streamline underwater
    4 x 25/10sr one foot out of water
    4 x 25/1-sr full stroke one strong beat kick/stroke

    Warm down (100)
    100 easy free

    Total: 2800 yards
    Categories
    Uncategorized
  20. Thu Jan 5th, 2012 scy

    by , January 5th, 2012 at 12:25 PM (Ande's Swimming Blog)
    Thu Jan 5th, 2012 scy

    Recently renewed my USMS membership for 2012 with TXLA / Longhorn Masters
    Don't have a team?
    Consider registering with TXLA / Longhorn Masters. especially if you're fast or fun

    Trained SCY noon yesterday, Wed 1/4
    still feel fried from Sun but not sore


    Whitney Coached
    scy UT Swim Center: main pool
    6:30 - 8:00 dove in 6:45
    wore Speedo endurance jammer
    trained with Jim, Brandon & Amy
    beside James, Larry, & Ned

    Warm Up
    missed it

    Main Set

    4 x 50 fr on 35
    4 x 25 fl on 30 4 strokes fast

    4 x 100 fr on 1:10
    4 x 25 bk on 30 8 strokes fast

    4 x 150 fr on 1:45 (skipped a 50 on #3)
    4 x 25 br on 30 4 strokes fast, not kicking br yet

    4 x 200 on 2:20 (skipped a 100 on #2)
    4 x 25 fr on 30

    got out early, hope tomorrow's better



    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
    Categories
    Swim Workouts