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  1. March 2, 2012

    Warm-up (1400)
    200 swim
    4 X 100 free @ 2:00 DPS
    4 X 50 drill - 25 one arm, 25 scull + kick
    4 X 100 free @ 1:40 DPS
    4 X 50 drill - 25 one arm, 25 scull + kick

    Swim (1600 set / 3000 total)
    2 x
    • 3 x 100 @ 1:45 smooth free, no breathing in or out of turns
    • 8 x 25 @ :45 streamline glide drill
      -- push off in perfect streamline and glide as far as possible, easy swim to wall
    • 3 x 100 @ 1:45 descend 1 - 3

    Wrap-up (500 set / 3500 total)
    6 x 25 @ :45 no breather
    100 easy
    6 x 25 @ :45 no breather
    100 easy

    * 3500 *
    Swim Workouts
  2. March 5, 2012

    by , March 5th, 2012 at 02:56 PM (Canuck Countdown)
    97 days until Day 1 of the FINA World Masters Championships

    Saturday, March 3
    Rocky Mountain Masters Swim Meet
    SAIT Pool (25m), Calgary, Alberta

    Warmup: 1000 meters

    200 Butterfly - was great! For 150 meters. Then I digressed to stroke / stroke / scull / stroke / stroke / scull / stroke / stroke... and got DQ'd. Question for all of you stroke and turn judges: Is this actually a DQ-able offence? In more detail - when I was sculling and not stroking, I took a small simultaneous scull out towards poolside, then back to centre, before initiating the full stroke. The rule states that "Both arms shall be brought forward together over the water and brought backward simultaneously through-out the race". OK. However, it is allowable to pause between strokes with arms stretched out in front for several kicks, as per "USA Swimming Situation Resolutions - Stroke & Turn - Butterfly - Situation 6", which states "There is no rule requiring an arm stroke between leg kicks. The swimmer may kick as many times as desired between strokes as long as both legs kick simultaneously." Is the trick that you must not make any move that looks like you're initiating, but then not completing, a stroke?

    My time was 2:34. If I can condition myself well enough to finish that last 50, I should be able to go sub 2:30. Disclaimer: This is obviously not one of my events. In fact, this was only the 2nd time I've ever swam it in my life! Since I was DQ'd, I'm going to try to do it again this season. I'm doing it for three reasons - to get the club record, to complete the National Check-Off Challenge, and to prepare myself for long course 100 Fly, which I'm swimming at World Championships.

    100 Free - 58.6. Happy with that after the 200 Fly. 25 splits were good: 13, 15, 15, 15.

    200 IM - again, not one of my events. Swam it for the same reasons mentioned above.

    Total Distance = 2500 meters (SCM), including warmup, races, and cool-downs between/after races.

    Updated March 5th, 2012 at 07:42 PM by lewba

  3. Sarasota Y Sharks Masters 5:30 AM Workout -03/06/12

    by , March 5th, 2012 at 01:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:20 3:00
    4 X 100 1:40 1:30
    4 X 75 1:20 1:10
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick

    1 X 50 easy 1:15
    1 X 50 fast 1:15
    4 X 25 sprint :45
    Four rounds. Break after 2 rounds.

    1 X 100 easy
    3 X 50 @ 100% 2:00
    1 X 50 easy


    4 X 200 IM 3:20 3:00
    1 x 100 easy 2:30 -
    Two rounds. Round 1 intervals left, 2 right.


    6 X 300 free 4:00
    Swim or pull. Negative split all 6 and descend 1-3/4-6

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  4. Monday, 3/5/12

    by , March 5th, 2012 at 12:52 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    500 choice - 250 free/250 back
    10 x 50
    2/1:00 build 1/55 strong
    2/1:00 build 1/50 stronger
    2/1:00 build 1/45 fast
    1/1:00 smooth
    - all free, builds around 40 strong around 35-36

    10 x 25/40 full stroke with over kick
    - alternated back & free

    Kick Turns
    8 x 100/2:00 smooth swim - except fast, strong kicks from Flags into Wall back to Flag
    - alternated back & free

    6 x 25 sprints with dive
    - did 3 back and 3 fly

    Warm down
    200 easy free

    Total: 2550 yards

  5. drop back to 1600

    by , March 5th, 2012 at 12:06 PM (Nobody Special)
    * Tomorrow I plan on rejoining the team with their morning workouts. In anticipation of that I only swam an easy 1600 yds today. Here is the workout:

    100 warm up

    4x100 free (w/fins) 2 m int

    8x50 kick (w/fins) 1 m int

    4x100 back (w/fins) 2 m int

    2x100 breast - 2:30 int

    100 warm down
    Swim Workouts
  6. 03/05/12 am: We tried so hard

    by , March 5th, 2012 at 12:00 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 fr/200 bk
    4 x 100 kick on 1:50

    8 x 100 pull with buoy
    - 5 free and 3 back

    8 x 50 quarters strong ~ :60
    - 4 free and 4 back

    1 Noah's Ark pull with buoy
    (solo/Rec/2500 yds/40 min)

    I got in a recovery swim yesterday of easy stuff not worth mentioning in a blog. My shoulders and neck are still sore from the meet on Saturday.

    Since I'm off from work this week the plan is to swim doubles today and Wednesday, team practice on Tuesday, then start taper mode for the Harvard meet next weekend. These morning practices are a tad disappointing since there are large numbers of people splashing about with me. Maybe lunchtime will be less congested?
    Swim Workouts
  7. Monday March 5th

    by , March 5th, 2012 at 11:42 AM (The Labours of SwimStud)
    Did another speed workout today...still felt yesterday's a tiny bit but I felt pretty good through this one.

    Warm up:

    500 choice
    8 x 25 shooters w/fins @ :35-40
    5 x 50 free w/paddles @ :50/1:00
    50 EZ

    Speed Sets:

    10 x broad jump off side of pool & squat jump off bottom, dolphin kicking to top in streamline position

    3 x (5 x 25) @ :50/1:00
    1 = overkick free
    2 = burst + cruise
    3 = EZ
    4 = fast @ 90%
    5 = EZ

    125 EZ

    2 x through:

    -- take as much rest as needed after the easy swims to really punch the next fast effort. no hurry, rest is more important.

    1 x 75 @ 100 pace @ 2:30
    125 EZ
    1 x 50 @ 100 pace @ 2:00
    75 EZ
    1 x 50 @ 95% @ 1:30
    75 EZ
    2 x 25 AFAP @ 1:00
    100 EZ
    2 x 25 AFAP @ 1:00
    200 EZ

    Round 1 = swim
    Round 2 = kick
    One or both rounds with fins

    Total: 3050

    I used fins on round two of this one. I'm swimming NE Champs in 2 weeks...I'm going to train out this week as normal and just drop weights and running completely next week. I don't want to cut too early as it will make going back to running and weights difficult with a taper for Nats to come.
  8. 03.05.12 - Monday workout

    by , March 5th, 2012 at 09:50 AM (Pete's swim blog)
    Swam w/ Dave x 2 & Roger. Wore Speedo brief. Pool temp ~85.


    500 Warm up

    200 Free - 3:00 (2:20)
    2 x 100 IM - 1:45
    100 Pull - 1:30
    2 x 100 IM - 1:40
    100 Pull - 1:30
    2 x 100 IM - 1:35
    50 Easy

    200 IM - 3:00
    7 x 200 - 3:00 (100 Free + convert 25 Kick/75 Free -> 100 IM Kick -> 25 Kick/75 Free)
    200 IM - 3:00 (2:39)

    10 Times through
    * 100 - 1:10 (Mixed in 25 stroke on 6 of these)
    * 50 Easy - 1:10

    200 Cool down

    (4550 Total)
    Swim Workouts
  9. a little aspirin for the sinus headache and i was good to go

    by , March 5th, 2012 at 08:53 AM (Mixing it up this year)
    Still have my sinus headache this morning and the crud but once again the pool makes me feel better.

    This was a logn course day. I hate converting these workouts for long course.

    500 free
    8x25@:40 shooters w/zoomers
    5x50@:50 free w/ paddles had to work to make these forgot these were LCM
    50 EZ

    3x(5x25)@1:00 1 overkick, 2 burst + cruise, 3 EZ, 4 fast 90%, 5 EZ
    125 EZ

    Did next set free w/zoomers
    75@2:30 @100 pace went :55
    125 EZ
    50@2:00 @100 pace went :36
    100 EZ
    50@1:30 @100 pace went :35
    100 EZ
    2x25@1:00 AFAP went :15 & :16 even from midpool
    100 EZ
    2x25@1:00 AFAP went :16 & :17
    200 EZ

    Total 2400 meters
  10. Tired 2500

    by , March 4th, 2012 at 11:33 PM (Alex's swim journal)
    Still recovering I think from yesterday's 8000, I only managed to get in 2500 today. It was difficult going; the body felt fine, but psychologically I was not there.

    It snows in Kenosha on March 5th.

    I need a nap...
    Or maybe a week on a sunny patch
    Of green grass near a spring fed pool.
    78 degrees? Sounds great,
    I'm already there
    In my dreams.
  11. Getting back into the swing of things

    There are lots of contrastsócultural, meteorological, gastronomicóbetween the area I visit in Florida and New York City. But maybe the most striking one is population density. Here are the stats:

    Walton County, Florida: 52 people per square mile
    New York County, NY (Manhattan): 70,000 people per square mile
    (And according to this article, commuters can push that latter figure up to 170,000 during the work week.)

    It always takes me a few days to get used to having so many people around againóone thing I like about going to early morning workouts is the uncrowded streets and subways at that hour. The city may not sleep, but at 6am on Sunday mornings itís at least catnapping. I was appreciating that sense of space and calm as I made my way up to Riverbank this morning. I was joined by Rondi and new lanemate Ada for the following long easy swim:

    800 lcm warmup (400s, 100k, 100p, 200d/s)

    6 x magic 700s (We took turns choosing what two things each 700 combined: FR/BK, Pull fast/pull easy, swim/kick, build BK/fast BR, FR/FL, swim/kick)
    [I dropped a 100 on most of these.]

    600 warmdown

    Mid-morning I went over to the Y for an informal group row. My goal was just to row for about 20 minutes and make sure everything feels good, both while on the erg and within the next few days, before adding the rowing classes back into my schedule. So far so goodóif everything in my ribs and back still feels happy tomorrow Iíll plan on attending Wednesday nightís rowing class.

    Iím a little sore from the weights today but not too muchóIíll aim to do another session mid-week. The third activity I want to add back in to my exercise mix is ballet class, once a week to start. Itís always something of a shock to my body to resume my regular roster of activities when I return from the beach, and Iím anticipating that this year will be worse because the break from them has been longer. Iím trying to be super-cautious about any of the injuries Iíve had over the last few months resurfacing.

    Next Saturday Iím swimming in a local meetóAquapalooza II, which is hosted by my team. Our coach sent around a tentative relay rosteróit looks like Iíll be swimming lead-off on the 400 FR, 400 Medley, and 200 FR relays. (I love an organized coach!) When I signed up I kept my individual events to a minimumójust 2IM and 50 FRóbecause I anticipated Iíd be swimming several relays. Right now that looks like a good call.

    The other meet in my plans this season is IGLA championships in Iceland. That meet just got a little sweeter with the addition of an open water event. It will be different from any race Iíve ever swum before because

    It starts at 9 pm
    Itís only 250 meter long
    Expected water temp is 9 degrees C (about 48F)
    There is a large geothermal hot tub located right on the beach!

    How cool will that be? The more I get into OW swimming, the more Iím amazed and excited about all the possibilities!
  12. Warrenton Meet, Surprise NR & PRs, March 4

    by , March 4th, 2012 at 04:54 PM (The FAF AFAP Digest)
    I swam out of my mind today. I'm so excited that I doubt I'll sleep a wink tonight!

    Woke up at the crack of dawn for me, 6:15 am, to make sure I was awake and caffeinated for the 50 minute drive out to the Warrenton meet. I was extremely relaxed since it was a local meet and I was just swimming 3 x 50. I had a solid warm up. I then headed to the locker room and ripped a tech suit all down the side. lol. I donned an old LZR Elite with small holes and very little leg compression left. However, I'm still thinking it's my lucky suit.

    50 Breast, 33.3

    Wow. I had been thinking, based on the 38.2 in SCM I swam tapered at NE Champs, that I might go a 34 high today. So this was much faster than expected. And I didn't have the best start. As happens sometimes, I was too deep on the start and was not at the surface after the pullout. I had to float to the top a little. My left heel also kicked air a couple times. (Probably a result of no whip kick in practice.) Still, I was very pleased with the time. Technically, it's a PR, beating a previous B70 best of 33.8. (I previously swam a 32.9 with a Jaked at Nats in 2010, but was DQ'd.) I may rest on this time for the SCY season. I'm not swimming 50 breast at Nationals b/c of the order of events. But this time would have been #2 last season.

    50 fly, PR, 26.79

    I felt like my race execution was right on. I had an exceedingly good start, very fast off the blocks and a great push. I had clean breakouts and hit my walls just right. I only took 1 breath after the breakout on the second 25 (pretty sure all other races I've taken 2). The only obvious flaw I could detect was that I grazed my right hand on the lane line twice on the second 25; the lanes in this pool are very narrow. My previous PR was a 27.0 from Feb. 2009 in a B70, so I was just shocked by the time! The NR in this event is 26.77, so I narrowly missed it by .02. But since I never expected to go under 27, ever, I was just thrilled.

    50 Back, PR & NR, 27.4

    All I can say is that I was absolutely dumbfounded when I looked at the clock, and had to stare at it several times. I basically killed the NR I set last October at the Sprint Classic of 28.23. I had a feeling I might be slightly faster today after my first two events. But I never expected to be this fast. Race execution was also near perfect -- so very rare. I had a quick start and was underwater (16 kicks) to the 14.75 mark. I was a little long going into the turn maybe, but Jeff Roddin said I flipped quickly. My arms were moving so fast and throwing up water that I had a tiny bit of trouble seeing the flags. I hit the finish well too with no glide. 8 strokes down & 11 back. My prior PR was a 27.9 from 2009 (then an NR) in a full body LZR so this was blazing for me. This may replace last year's 50 SCM back as the best swim of my masters career.

    Went out to lunch with friends after, which is always one of the nicest parts of meets!

    Unofficial meet results are here:
    (Attached are a couple pics from the meet director, one of me looking quite stunned.)



    On the drive home, I was thinking about how I popped off those times right now. I decided:

    1. Jan & Feb may have been two of my best months -- ever -- of training. 5 swims most weeks with a ton of hard speed workouts. No question I've been training at a much higher level than last summer & fall. Part of this is due to being healthy with thyroid issues in the past.

    2. I was pretty rested for this meet. Looking back at my blog, I basically rested 9 days. I backed off a few days earlier than planned when I started feeling overly fatigued from training. Plus, I rested more than I normally would have this week when I felt a cold coming on.

    3. I was very relaxed because this is a low key local in season meet (though the pool is quite fast). Being relaxed with no expectations certainly makes a meet more enjoyable. But sometimes I also think it helps you swim/sprint faster. I also seem to do well/better at meets that don't require travel.

    4. Less is more wrt events. I had signed up for the 50 free. But with only 20 minutes or less after that until 50 fly, I decided to scratch. Jazz Hands was a bit tired on his 50 fly. So I definitely did the right thing.

    5. The Speedo concoction of strong heavily sugared coffee seems to work for me.

    6. Good execution. So very rare indeed when things go just right. Since I never practice starts, I was psyched to nail my fly start.

    Updated March 7th, 2012 at 11:25 AM by The Fortress

    Masters Swim Meets / Events
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  13. Elko Triathlon

    by , March 4th, 2012 at 12:54 PM (A comfort swimmer's guide to easy swimming)
    For the last 9 years the Elko High School Track Team holds a sprint triathlon as a fundraiser. The event consists of 750 yard swim in the pool, a 6 mile bike ride, and a 3 mile run. The swim is done in heats, then when everyone has finished, the bike race is started on a stagger based on swim times. And the bike to run transition is done as in a regular triathlon. In past years I have always just done the swim as part of a team, but since I now have a bike I had no excuse to not do it all. This year's swim was the fastest I've done for this event (who says you get slower as you get older?) and I had the fastest swim in the adult division (10:13, 4 sec ahead of 2nd). Then on to the bike ride where I surprised myself (and several others) by finishing in 4th place and only a few minutes behind the leader. Too bad the race couldn't end there. The run was awful! Which I sort of expected since I do very little running (usually only a half mile on treadmill to warmup before weight training). I'm not sure of my bike or run splits since I didn't start my watch and these splits werent recorded by the race timer. But I guess that the ride was around 20 minutes and the run probably 35-40 with a few minutes in transition. I finished the race in 1:10:56 and 9 place in the men's division. Not bad, considering I was the oldest on the course competing against guys half my age or younger! Sooooo, maybe next year I should train for the run too. I train for the ride by doing a weekly spin class and doing a weekend ride when the weather is nice.

    As a side note a few hours after this event I was . But feel fine and ready to do it again this morning.
  14. Sunday Speed Set 3/4/12

    by , March 4th, 2012 at 11:11 AM (The Labours of SwimStud)
    Warm Up
    600 FR

    Speed Work -- 12 minute interval each set
    4 x 25 1:30
    1 x 50 1:00
    1 x 200 FR EZ Recovery (3:20ish)

    Did as:
    4 x 25 Fly kick w/MF & 1x 50 Fly
    Worked on low amplitude and higher frequency kicks and then popped a 50 FLy on about :36

    4 x 25 BR w/fulcrums & 1 x 50 BR. Focused on not letting the arms interfere on the stroke went about :37

    4x 25 Fr w/chute (got some around :16) & 50 FR no breather. Nothing fancy here just worked on maintaining a good kick and using the core.

    Then continued on teaching wife to swim. For a near drowning victim who is still very scared and tense she does very well. A natural floater...ironic huh?
  15. Saturday, March 3, 2012, Coeur d'Alene, ID SCM meet

    by , March 3rd, 2012 at 11:20 PM (Fast Food Makes for Fast Swimming!)
    I woke up extra early (4:30am) for this one, but luckily had my dad along as taxi driver. I was able to sleep for almost the first two hours of the trip which was nice!

    Being that this meet is SCM, I am now in a new age group (35-39)

    1500 Free - 19:32.29 (New LMSC Record by 19 sec)
    Will definitely re-do this one at a later date.

    Split Requests:
    • 400 Free - 4:40.41 (new LMSC record by 0.01)
    • 800 Free - 9:36.00 (new LMSC record by 26 sec)
    • shut it down after this. I was hurting in my ribs and my breathing. My leg was a little sore as well. I normally wouldn't have thrown in the towel on a SCM 1500, but the way I was feeling, I'm glad I made a good 800 before "quitting".
    • That Guy had a super great 1500 (I claim being his rabbit for 800 meters to get him started!)
    I did two 200 Free Relays here. One was all men's event, and the other was a mixed relay. I don't know my splits, but probably 26+/27- or so.

    200 Free - 2:08.02 - New LMSC Record (by 0.5 seconds)
    • T.G. said I was out in 1:01.7 or so, so to come back in 1:06.3 is pretty good. I felt like garbage on the last 150 of the race, so I was surprised to see my good time!
    100 Breast - 1:16.58 - New LMSC Record (by 4 seconds) (Best Time also)
    • Did this out of selfishness. Not my event, but the record was an easy one so I had to take it.
    200 Back - 2:33.87 - (New LMSC Record by 8 seconds)
    • I did my same backstroke start as the last meet, similar to how you push off for repeats on intervals in practice. I can dolphin kick past most people anyway off the start, and there is no chance of slipping on my poor backstroke starts.
    • Had to kick it into 4th gear for my final 50. I actually did a few SDKs off the last 2 turns, and kicked like hell, and spun my wheels. It looked like what y'all call "backstroke". I only did this in an attempt to not get chicked by a 20 year old backstroker.
    • I beat her by 0.02 at the touch, and celebrated too!!
    200 Fly - 2:24.37
    • No record (this one's tough 2:22.02), but I'll get it one day.
    • This event was more butter-struggle that butterfly for me today. In the shape I was in, and being the 5th event of the day, I was sore and tired.
    • After the first 50 I knew this was going to get tough. I started breathing every stroke WAYYYY too early into the race. This is a sign for trouble for me.
    • I tried to power home at the end, and dead tired I raised my head to see my time. Then I felt better seeing a 2:24.


    Other special news from the meet:

    New National records were set
    • 25 - 29 Female 50 Back, Diana MacManus went 28.92, smashing the old record of 30.something!!
    • She just misssed the masters W.R. by 0.12!! dang!
    • She made an attempt at the 100 Back as well, and came up short of the N.R. by 0.3 seconds! dang dang!!
    • 90 - 94 Female 200 Breast, Charlotte Sandoval of Montana set new National Record...and she may have a few more...still need to check.

    Updated March 3rd, 2012 at 11:26 PM by jaadams1

    Swim Workouts , Daily Practices , Meets
  16. Meet 3/3/12: Simon's Rock Countdown to Champs Mini Meet

    by , March 3rd, 2012 at 09:09 PM (Maple Syrup with a Side of Chlorine)
    Back from the Mini Meet in Great Barrington, MA, this afternoon. Three more Bennington area swimmers joined me along with close to 50 other swimmers for a great afternoon of racing. Bill Meier and the team down in the Berkshires put on a great meet yet again this year.

    My times:
    200 Fly: 2:23.35
    29.75, 35.03 = 1:04.46
    39.13, 39.44 = 1:18.57
    - My first ever 2fly! Only the 200 free was offered at the meet, so I let everyone around know that I was doing fly. Well, since it is a smaller meet and introducitons were given for all lanes, Bill announced I would be doing it fly - no turning back!
    - I tried to follow advice from TG in [ame=""]the Butterfly Lane[/ame] and loafed the first 100 (should have loafed more), and then that piano was waiting for me on the second half! I kept wondering if anyone would notice if I just sneaked in some one arm fly. I will keep experimenting with the DPS fly that Swimasaur employs ...
    - I am really pleased with this time, and happy to check it off my bucket list. Probably won't do it again for a while (I'm thinking once an age group).

    500 Free: 5:27.37
    29.72, 32.98 = 1:02.70
    30.82, 34.91 = 1:05.73
    34.24, 33.44 = 1:07.68
    33.97, 34.30 = 1:08.27
    31.98, 30.98 = 1:02.96
    - I was gunning to get under 5:30 and did it - very pumped. I roughly followed advice from [ame=""]pwolf66 in a forum thread[/ame] with a strong first 100 then adding more kick. I really went hard for the last 100 and was excited to see the final time - I will aim to keep more even in the front half and pick it up sooner at the end next time (the second half was 2 seconds slower than the first). This was the first time I have done a 500 free since high school.

    100 Breast 1:19.06
    37.45, 41.61
    - Worked the pullouts to the max, and felt better with the pull end of the stroke to get under 1:20. Jim suggested I keep working to not sweep so wide with my kick, so I'll keep plugging with this, my least favorite stroke with hopes to improve my IM times.

    w/u was 1300, 200 after fly, 100 after 500 = 2400 yards total for the day as I swam to three masters PB's with my new Yingfa suit.

    It was fun to have fellow teammate and forumite GregJS car pool with my family en route to breaking 1 minute in the 100 FR in his first masters meet. Kim and Joelle also made the trip down from the Bennington area - we all ended up doing the 500 FR and counted for each other. It was strange - guys swam before girls as the heats were not mixed. Worked out for the 500 as the girls counted for us then we reciprocated the favor back to them.

    I was also able to meet up with Dan, Craig, and Kyle from the Pittsfield team, as well as the folks from Simon's Rock (including our old teammate Jon, who swam in his first ever masters meet in the 500 free). I also met some of the FISH swimmers from Poughkeepsie, NY, (perhaps swimmerb212 shook my hand?) before stopping at a Mexican restaurant on the way home for supper. Great day! Now to update those rascally times on my sidebar - filling the hole in today!

    Updated March 3rd, 2012 at 09:31 PM by rxleakem

    Masters Swim Meets / Events
  17. 03.03.12 - Saturday workout

    by , March 3rd, 2012 at 07:19 PM (Pete's swim blog)
    Swam at HSA w/ Dave x 3, Bob x 2, Scott, George and others. Wore Speedo brief. Pool temp 82-83.


    500 Warm up
    5 x 100 - 50 Kick/50 Drill w/ Fins

    100 Fly (25 Drill/25 Swim)
    200 Pull
    100 Fly (25 Drill/25 Swim)
    100 Back (25 Drill/25 Swim)
    200 Pull
    100 Back (25 Drill/25 Swim)
    100 Br (25 Drill/25 Swim)
    200 Pull
    100 Br (25 Drill/25 Swim)

    400 Free (made 4:40)
    4 x 100 IM - 1:45
    8 x 50 Free - :55 (Easy/Hard)
    16 x 25 - :30 (IM Order Easy/Hard)

    4 Times through (IM Order on stroke):
    * 50 Free - :50
    * 25 Stroke Hard - :30
    * 100 IM - 1:40
    * 25 Stroke Hard - :30
    * 50 Free - :50

    200 Cool down

    (5000 Total)
    Swim Workouts
  18. 8000 yards... wardrobe malfunction

    by , March 3rd, 2012 at 06:17 PM (Alex's swim journal)
    After a couple of days off (I was feeling pretty run down on Thursday and thought I might be coming down with a cold) I got back in at the Y today for an 8000-yard long swim. It should have only taken me about 2 hours, 20-25 minutes, but it ended up being over two and a half hours.

    I really don't like to wear swim caps, but I'm trying to get used to it, so I put on my GTD 50-mile cap from last year. The seal on my goggles doesn't work properly, though, whenever I'm wearing a cap for some reason. I kept having to slow to empty water out of them and re-mash them back into my face. I'm thinking it might be that the goggles are just getting a little old (the seal is pretty discolored from the chlorine exposure), but over the last month at about 2K I'll take my cap off (because I'm tired of emptying my goggles every 150 yards) and then won't have any more issues. Maybe the goggle straps are moving around just slightly on the slicker surface of the cap? Very annoying.

    Also very annoying is the realization at about 3500 yards that you had too much coffee this morning. Even more annoying is the feeling that your bladder is going to explode at 4k; I actually had to stop, run to the bathroom, relieve myself (didn't know I could be that hydrated after 4K of swimming!), and so I probably lost 2-3 minutes there. So much for building rhythm on a continuous swim!

    I didn't have any gatorade today at the house, so I took an energy bar and water bottle to the deck with me. As a result I probably lost another couple of minutes chewing (and fiddling with the wrapper) at the 5, 6, and 7-K marks.

    Just happy to get this one behind me!
  19. Sat., March 3

    by , March 3rd, 2012 at 05:32 PM (The FAF AFAP Digest)
    60 minutes of stretching and RC/scapular exercises.

    Gull (who is recovering rhomboid tendonitis) gave me these rhomboid stretches: The middle of the back can be a hard spot to stretch. I especially like the doorway stretch.

    Suit(s) Report:

    Tried on my Arena X-Glide. Like it very much. It's similar to the LZR Elite. Slightly different material. I wish the top half were slightly smaller. Not sure if I should keep it or not ... My LZR Elite seems to fit better on top, though it is not as compressing in the legs (probably all stretched out). Edit: I'm going to send back the Arena suit for the next size down. In my (expert haha ) view, it should have taken longer to get on even with Glide. Thanks to Teen Fort (who will only wear B70), I have also gotten my hands on a used FS3. I managed to wedge my body into it without undue trouble. So I may give that suit a whirl tomorrow and see it it is deserving of the recent bad press. Tt is certainly more compressing in the legs than the LZR Elite and has a very different feel.

    Still planning on 50 breast/50 fly/50 back tomorrow.

    Updated March 3rd, 2012 at 06:15 PM by The Fortress

  20. 3200 Yards

    by , March 3rd, 2012 at 04:07 PM (Nobody Special)
    100 warm up

    200 free
    100 free (fins)
    200 free
    100 free (fins)
    200 free
    100 free (fins)
    200 free
    100 free (fins)
    200 free
    100 free (fins)

    10x50 back-kick (fins) 1 m int

    10x50 back-to-breast - 1:10 int

    10x50 free - 1 m int

    100 warms down