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  1. Long way to go... Postal Swim

    by , January 23rd, 2012 at 02:08 AM (Alex's swim journal)
    When Dante and Virgil finally reach the surface after their arduous climb out of the abyss, they still have to climb Mt. Purgatory.

    Click image for larger version. 

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    I felt like I'd climbed up from the center of the earth, only to see how much higher I need to go. I swam my fastest two-mile time by about 50 seconds en route to postal one-hour swim of 3530. My fastest 3500 before today was at the end of summer when I swam 1:00:21. Today I was at 59:31 when I hit the 3500 mark.

    I told myself I would be happy with anything over 3500, but honestly thought I would do a little better since I hit 3500 in 61 minutes earlier in the week... feeling pretty good. My first mile was in 29:10 and I was right at 1800 when the pace-clock hit 30:00, so I really thought I would hit 3600 at least and was hoping for closer to 3700. Between 2000 and 3000 I slowed down too much. I don't think I necessarily ran out of gas though... my first 500 was in 8:07 and my last 500 was in 8:10, so I had enough left in the tank (even swam the final 100 of my 3500 in 1:30). I think I just slipped into a rhythm that felt good for about a 1000 yards, but was a couple of seconds slower per 50 (no wonder it felt good!).

    So, I know I've got a long way to go, but I've come a long way too! I went back and looked at my exercise log from last winter; if I'd done the postal one-hour then I would have struggled mightily to do 2800-2900.
  2. January 22, 2012

    Warm-up (1200)
    200 swim
    200 kick
    8 x 25 @ :45 streamline glide drill - push off in perfect streamline and glide as far as possible, easy swim to wall
    6 x 100 @ 1:40, 25 DPS, 50 fast, 25 DPS

    Kick (400 set/ 1600 total)
    4 x 50 @:50 fly kick w/fins on back
    4 x 50 @:50 fly kick w/fins

    Kick/Swim w/fins (600 set/ 2200 total)
    6 x ( 4 x 25 ) @ 45
    25 underwater kick, 25 swim build, 25 underwaterw kick, 25 swim easy
    2 fly, 2 back, 2 free

    Kick (400 set/ 2600 total)
    4 x 50 @:40 fly kick w/fins on back
    4 x 50 @:40 fly kick w/fins

    IM (1000 set/3600 total)
    200 IM
    150 (50 back + 50 breast + 50 free)
    100 (50 breast + 50 free)
    50 free

    150 (50 back + 50 breast + 50 free)
    100 (50 breast + 50 free)
    50 free

    100 (50 breast + 50 free)
    50 free

    50 free

    Swim (600 set/4200 total)
    6 x 100: odds back, evens free

    50 easy

    * ~4400 total *

    I swim at a place with two pools, one SCM that they try to keep at about 82, and one SCY that they try to keep at about 78. I always swim in the later because I prefer the cooler water. Today there were "issues" with both pools and one was 71 and the other was 85 - what to do?

    I thought of the many many happy hours as a kid I spent swimming in the 50 degree ocean in SE Alaska and decided to go for the cold pool. Hmm, I guess that was very long time ago because after about 2000 yards I was chilled to the core and decided to switch pools. The warm pool felt like a hot tub for the first few minutes, but it was a nice change.

    I didn't use a pull buoy, or get cramps, until the 100s at the end of the workout! First time I swam more I pulled. Time to wean myself off of the pull buoy crutch!

    Updated January 23rd, 2012 at 02:14 PM by eric.carlson

    Swim Workouts
  3. WCWC Mini Meet 1/22/12

    by , January 22nd, 2012 at 10:48 PM (Maple Syrup with a Side of Chlorine)
    Took the short three hour drive to Salem, NH, to swim at a mini meet this afternoon. I said hi to forumite mrubacky and watched him swim a great 500. I also ran into my buddy Jim from the Cape, as well as meeting other folks there for a really nice meet.

    Here are my posted times from the meet:
    - 200 IM (goal: 2:16.72) - went 2:22.04
    -- well off my goal, but I haven't swam this in 20 years and I guess doubling my 100 IM and adding ~10% failed. (At least I beat the high school kid from last week ) Splits were:
    29.17, 1:04.80(35.63), 1:52.74(47.94), 2:22.04(29.30)

    - 50 FR (goal: 24.94) - went 24.25
    - 50 BR (goal: 38.77) - went 38.13
    - 50 FLY (goal: 27.86) - went 27.07
    - 50 BK (goal: 28.46- - went 28.22

    The swims felt good (surprised myself with the fly), and an amazing thing is that the meet was over with in less than one hour! I knew that my conditioning is not the greatest, and I have not done much speed work so the times were in the ballpark of where I would expect my training to be at this time. (Total swimming for the day ~ 1900yds)

    I will be registering for the Harvard meet this week, still figuring out which events to swim. Last year I entered six, and I am thinking of eight or ten this year - depending. One Hour swim before the end of the month as I incorporate more speed work into my routine.

    Updated February 3rd, 2012 at 12:19 PM by rxleakem (Updating swim times from meet)

    Masters Swim Meets / Events
  4. Sunday, January 22, 2012 Wenatchee Meet Results

    by , January 22nd, 2012 at 08:55 PM (Fast Food Makes for Fast Swimming!)
    I wasn't too sure how I would be swimming today's events after all the things that were happening in my life the past couple of weeks. I really didn't have consistently good distance training, and I was, and still am, a complete headcase thinking about everything with my son. In a way, I think this actually made my swims easier today, because I had no big ambitious goals to worry about, just get out and swim.

    1650 Free: 19:39.71
    Not really a decent time, but I wasn't going for the 1650 time. I did a 1000 split request and was finally able to break my LMSC age group record!
    1000 Free Split: 10:44.62 <-- best time by 9 seconds! Beat the record by 4.5 seconds. I was able to watch the splits of my race on the big clock during the race, and around the 300/400 point, I felt pretty good, and realized I may have a shot at breaking the record. Really started to hurt about 800 yards or so, but finished it strong. Honestly the hardest part was HAVING to finish the 1650 race in order for the time to count.
    2:03.89 (1:05.08)
    3:09.97 (1:06.08)
    4:15.64 (1:05.67)
    5:20.91 (1:05.27)
    6:25.93 (1:05.02)
    7:30.97 (1:05.04)
    8:36.37 (1:05.40)
    9:41.27 (1:04.90)
    10:44.62 (1:03.35)
    the rest of the 1650 is just garbage splits.
    I now know why this 1000 hurt so much more than my last 1650 a year ago. I was holding 1:05s today, when I was doing primarily 1:07s for my last 1650. The question is, could I have been able to keep it going for the entire 1650? No one will ever know, but I just mentally wasn't ready for a 1650 today. I almost swapped it for a different event at the last minute, but decided against it...good thing I kept it!

    Swam the 4th leg of the 200 Free Relay here (no pressure, just EZ, probably about a :26 split)

    200 Fly - 2:06.37 <-- New best time! New age group LMSC record
    27.60 / 32.07 (59.67) / 33.41 / 33.29
    Who says you have to be shaved and tapered to do a best time in one of your better events?? I've got a full beard, hair all over, inconsistent training for the past couple weeks, and here is the result! I was very happy with this one.

    100 IM - 1:00.05
    Almost!! So close to getting under, while I've done it before, it's always a little when you're so close like that!

    50 Back (relay lead-off split) - 29.53 this is a best time as well, even though I don't swim the 50 Back that often, I'll still count it.

    50 Fly on the 200 Mixed Medley Relay - went fast (I'd guess low 26 or so), had to run down another team (just because it's called RACING!!)

    50 Fly - 26.18
    This was good. I finally figured out (on the 2nd 25) that in a 50 you have to release the water earlier in the stroke and turnover quickly to start pulling again. Spin those wheels!! I hate 50s!!!

    500 Free - 5:39.xx just swam it easy. I was exhausted by this point. I did bring home the last 50 with a 29.09 50 Fly split.

    Overall, it was a very good meet for me.
  5. Sunday, Jan. 22

    by , January 22nd, 2012 at 07:02 PM (The FAF AFAP Digest)

    RC and ankle exercises
    leg abductors, 130 x 3 x 8
    good mornings, 75 x 1 x 10, 85 x 2 x 10
    explosive leg press, 250 x 3 x 10
    leg extensions, 110 x 4 x 8
    resisted lunges, @ 45/55/60 pounds resistance, 3 x 20 front lunges, 10 left lunges, 10 right lunges*
    back extensions w/plate, 25 x 3 x 20
    long arm crunches, 2 x 50
    knee tuck jumps, 2 x 10
    captains chair straight leg raises, 5 x 25

    * Since I can't hold DBs, I did these by putting on a weight belt with a chain and hooking myself up to a cable machine.


    I took yesterday off, as is typical. Today, I only got in drylands. I meant to go to yoga, but posting this week's High Intensity Training workouts took up more time than I thought. I plan on doing my first speed workout (which is a hard Jazzy workout -- apparently from when he did more yardage ) and bikram tomorrow.

    No upper body weights, as per chiro's suggestion. I plan to have a killer core this season instead. Aztimm and I have an informal competition on the hanging leg raises. We agreed that the captains chair leg raises are about 80% of the effort required for hanging leg raises. So with 5 x 25, I think I'm safely ahead in the competition.

    I am rather sleep deprived from getting up early for Lil Fort's swim meet this weekend. Sleep deprivation doesn't seem to agree with me anymore. No idea how I did it for so many years. Oh wait, I wasn't training as intensely and competing back then. And age is probably a significant factor.

    Updated January 22nd, 2012 at 07:27 PM by The Fortress

    Strength Training and Dryland Workouts
  6. 01.22.12 - Sunday workout: event walkthrough

    by , January 22nd, 2012 at 06:26 PM (Pete's swim blog)
    Looks like more thunderstorms for tomorrow so I dropped in for a quick swim today. Didn't plan on 5500 yards but that's what I ended up with. Makes a little over 37,000 for the week. Since I was solo again, I went though my event order to get a feel for what I'd be doing in Auburn. In between each event, I took a 100 easy plus a couple minutes to rest for the next event. Did an easy 400 IM kick to kind of give me a little more rest for the 500... didn't help. Wore my Nike jammer w/o a drag suit. Pool temp about 84.


    400 Warm up

    6 x 50 - :45
    Event 1: 1650 (seed 19:45, today 20:10)
    Did open turns every 500. Splits: 6:05, 6:10, 6:10, 1:45
    Pretty happy with this swim. Was hoping maybe I'd squeak under 20 but not quite there yet.

    Event 3: 200 Fly (seed 2:41.94, today 2:50)
    100 Easy
    Went out way too fast. Good lesson to learn in practice. Died at 100 yds. Went into recovery mode and brought it home with a strong 25 at the end. Wanted to quit but told myself not to.

    Event 5: 100 Breast (Seed 1:13.41, today 1:18)
    100 Easy
    Pretty happy with this effort. Should be able to beat 1:13.

    Event 7: 200 Free (Seed 2:11.14, today 2:15)
    100 Easy
    Ok swim. I've done better in practice but the 1650 and 200 fly were starting to fatigue me.

    400 IM Kick
    Event 13: 500 Free (Seed 5:54.08, today 6:05)
    100 Easy
    Felt fast... just wasn't. Hoping to make 5:50. Way too fatigued at this point.

    Event 19: 50 Breast (Seed :33.31, today :39)
    100 Easy
    Hopefully this is a fatigue issue. Was hoping for :36 or :37.

    Event 17: 100 Free (Seed :58.14, today 1:04)
    100 Easy
    Really! This is the best I can do!? I'm not a sprinter but I was really hoping I could get closer to 1:00 in practice.

    Event 15: 200 Breast (Seed 2:39.09, today 2:49)
    100 Easy
    Not too bad considering times for the last 3 events were suffering badly. Still struggling for breath on the pullouts for the last 2 turns.

    8 x 50 Pull - :40
    200 Cool down

    (5500 Total)
    Swim Workouts
  7. Sunday mini-workout

    by , January 22nd, 2012 at 04:10 PM (Chowmi's Blog)
    Hooray, Baylor Fitness Center changed their Sunday hours to 11:00 to 6:00pm. That means i'll probably swim more Sundays on my own from now on, and we'll see in the summer. Until split sprint/distance workouts start, i'll swim on my own on Sundays.

    Today I took the girls swimming, so I had about 30 minutes to get it all in:

    SCM, Baylor Fitness Center

    400 warm up

    Transition set:
    12 x 50 on 1:00 extra :15 b/twn sets of 4
    50 kick on back
    50 kick with board
    50 drill
    50 right/left kick; swim

    Main Set
    9 x 75's 3 sets of 3
    75 straight 1:30
    50 5 sec 25 1:45
    3 x 25 5 secs 2:00

    1st set kick with board
    2nd set swim
    3rd set swim with TYR fins

    Bonus Set
    Tall Paul Tabata Cycle inspiried bonus
    4x 50 sprint from blocks continuous
    fast 25, fast turn, 4 strokes out, then easy to the 50.

    50 Easy swim

    The End


    Not enough time to do more than that! I wanted to get this set of 75's in. It is a new favorite for fast first speed (without the spinning!) yet being able to crank it home at the end. By isolating the 25's, I was attempting to go the extrapolated 100 race speed on the 3rd 75's (after subtracting the 10 seconds), so my goal time on those is at or under 45 (55 running total).

    I really liked the Tabata cylcle swim. It is impossible for me to do that set without really holding the water and a controlled sprint. It takes quite some conditioning to get out the water and up on the blocks and actually do a good dive! 4 was not too taxing, and it was less than 4 minutes. But 8 minutes would be brutal. And I'm even cutting it short by only going 4 strokes out, not even to the 37.5. I might build up by overall time or by # of reps. Again, I like that set!
  8. 01.21.12 - Saturday Workout solo pwb stuff

    by , January 21st, 2012 at 07:37 PM (Pete's swim blog)
    Woke up to thunderstorms this morning so a workout at the Nat was out of the question. Roger was swimming at 10:00 but I didn't know if the storm would clear by then and I was watching the kids anyway. Finally got away about 2:30 for a solo workout. I went looking for something different to do and ended up checking out week 3 in the [ame=""]Jungle[/ame]. Broken mile... I'm swimming the 1650 in a couple weeks... perfect! Made some estimates on my threshold (1:08) and Base (1:15) for scy, calculated the send-offs, printed and headed to the pool. Threw in some breaststroke work since apparently pwb is not "high volume" enough . Dave C showed up near the end of the workout and we did some relay practice. Ended up around 6000 total. Water temp was about 84. Since I was pushing it today, I wore my Nike jammer w/o a drag suit.


    Warmup sets (1,600 set / 1,600 total):
    * 400 Warm up
    * 10 x 75 Pull - :55 (I added the pull in)
    * 5 x 50 - :45
    * 8 x 25 - 0:30, in sets of 4, freestyle
    -- #1 = Distance per stroke
    -- #2 = ˝ lap fast – ˝ lap easy
    -- #3 = ˝ lap easy – ˝ lap fast
    -- #4 = AFAP

    Broken Mile (1,950 set / 3,550 total)
    * 11 x 150 - 2:10 (Target 1:42)
    * 6 x 50: active recovery free, 2 each on :37.5, :40, :42.5
    I did 11 to get to 1650 total yardage. Tried to hold my threshold pace but that proved harder than I thought. Started on 1:42. #2 was 1:42 again. Then I went 3 on 1:40. That was encouraging. But I hit a wall and did a few on 1:43. Finished the last one on 1:42. Oveall, I liked the set. It hurt just about right. What does this mean for my 1650?

    Breaststroke warm up (1,300 set / 4,850 total)
    * 4 x 100 Br Kick - 1:45
    * 7 x 100 Br - 2:00 (1 kick/4 pull -> 4 kick/1 pull)
    * 4 x 50 Br - :50 w/ paddles
    Got my legs warmed up for some hard breaststroke. The 4 kick/1 pull left me a little short of breath. Not great for the broken 200 but this is about when Dave C showed up and we chatted a little. Gave me a little time to recover.

    Broken 200 (200 set / 5,050 total)
    * 8 x 50 Br - :50 (Target :40)
    Ended up going :41-:42. Little bit slow but we I was starting to fatigue some.

    Relay starts (200 set/ 5250 total)
    * 25 easy
    * 300 Relay - swim hard outside the flags.
    * 25 easy
    Dave led off w/ a backstroke start. I swam br, fly, free from a dive. Dives felt pretty good.

    Kick Conclusion (750 set / 6,000 total)
    * 3 x 200: IM kick - 3:45, descend to fast
    * 1 x 150: float/cool-down
    Kick supposed to be on 3:30 but that's a stretch for me without some rest. I'd make one and then fall apart.

    TOTAL: 6,000

    Updated January 21st, 2012 at 10:26 PM by pmccoy

  9. Wow an interesting speed workout

    by , January 21st, 2012 at 07:25 PM (Mixing it up this year)
    At first during warmup I felt like "oh no another sore day where I feel like I am going no where". Glad I can say that changed in many ways.

    During the 8x50 part of Leslies warmup I was visited by a police officer who was looking for my license and insurance policy number. Apparently someone hit my car in the parking lot and was nice enough to call the police and have a report done. Luckly I didn't have to leave the deck since I had my insurance providers web app on my phone.

    Well here is the workout with all my comments.

    600 Free
    8x50 w/paddles odds swim@1:00 evens kick@1:15

    6x:10 VK w/dive brick +:30 resr

    6x thru (did not do an interval actually coaked during the first VK and then at the end I had to wait till my heart rate dropped alittle to finish on the last one)
    VK :15 in streamline position
    10 pullouts
    12.5 burst & cruise to wall & 25 EZ

    2x50 smooth free
    1x50 @200 pace went :38
    2x25 burst & cruise

    an extra 100 here while I was helping demonstrate a drill

    2x50 smooth free
    1x50 @100 pace went :36
    2x25 burst & cruise

    2x50 smooth free
    1x50 @100 pace went :34
    2x25 burst & cruise

    kept feeling faster with each round on that

    300 EZ

    8x(25 AFAP + 75 EZ) @ 3:00
    4 kick, 4 swim did the kick with snorkle in streamline position
    the swims were great held 16's for the 25's and overall even swimming easy the 100's were 1:30, 1:28, 1:25, 1:25

    200 ez

    Total 3200 yards

    Finished up this evening with a half hour on my quads and half hour on my glutes using the Compex Muscle Stimulator. This is the only thing I can do with my knees as bad as they are.

    Updated January 21st, 2012 at 08:54 PM by Donna

  10. Solo Saturday 01/21/12

    by , January 21st, 2012 at 06:31 PM (Workout Swimmer)
    Had trouble getting out of bed today, dreary weather, total cloud cover. Wes bailed on AM practice, so I did too, thus, I was stuck swimming on my own, if I wanted to get anything in at all. Totally unmotivated today - made the mistake of taking a "Fastin" to see if that would help -- ha ha, never again - not used to all this adrenaline running through my body - it makes me extremely agitated - but I felt like I ought to try it, since I suggested my hubbie take it to help in his weight loss. He doesn't seem agitated by it at all. Of course he has 100lbs on me, so that might be why!!

    300 warmup 75 free 25 back repeat
    9 x 100 w/50 ez after 3 & 6, 1:30, 1:25, 1:20
    100 ez back/breast
    3 x 200 IM, drill, swim, drill
    600 kick (4 x 50 on :55, 2 x 100 on 1:40, 4 x 50 on :55) alt w/& w/out board, w/zoomers
    3 x 300 w/snorkle, 1st two w/bouy, last one swim
    50 breast, 50 free, 100 breast, 50 free, 100 breast, 50 free, 50 breast
    200 stroke/free by 50's
    Total: 4150

    Trying not to get too far behind on the GTD, which was half of my motivation today. Also, tried to not push anything that would make my elbows feel sharp pain, and interestingly enough, it seems like everytime I have a long kick set where I use the board, it affects not only my upper back & shoulders (feels tight) but also my elbows. So, taking this as a learning opportunity, I will forgo the board next week, and see how that helps. Of course that means that I will be FORCED to wear zoomers 1/2 of the kick sets (which I do anyways) since I can't possibly go 6-700 breast kick all at once - at least not if I intend to walk the rest of the day - but I would be way too slow w/out a board (and out of breath to boot) if I don't wear zoomers on long kick sets. Hopefully the coach will ignore me and just let it be. He does have several younger swimmers he's watching, anyway. Oh, also, forgot my "compression sleeves" and seemed just fine. That's nice.
  11. Friday 01/20/12

    by , January 21st, 2012 at 05:10 PM (Workout Swimmer)
    Got there late & missed the first 400 of warmup, so:
    200 back/free
    500 pull no paddles, locomotive to 100
    4 x 100 kick on 2:15 (wore zoomers on middle 2)
    100-200-300-200-100, speedplay by 25's, last 200 & 100 put on zoomers and did fly for the hard 25's
    6 x 100, desc 1-3 on 1:30/35; no toys
    50 easy
    4 x 4cycle speedplay (~100)
    5 x 200, swim, pull w/paddles, last one breast/free by 50
    Total: 3700 LCM
    Felt like crap in the water today, arms were more like lead pipes than a means to get anywhere. Propbably because of the time away from LCM, but also perhaps due to my biorhythms being "on the way down" physically. Emotionally, I'm good. Wondering how much credence to put into the Biorhythms. I know that the emotional component is extremely accurate for me (in retrospect), but not so sure about the physical component. I disregard the intellectual component completely, as I know that caution and taking my time is all that is necessary to make sure I don't make stupid mistakes. What I'm wondering about is when you see all 3 bottom out, what would be the benefit of even entering a meet? Seems like my worst times (in retrospect again) have been when either both emotional & physical were on the bottom, or all 3. Can't really say that I feel on top of the world when they are all peaking however!! I think I should use this as a guide, especially the emotional component. If I'm going to consider entering a meet, and I see that all 3 are down, I won't bother. If only one is down, it really shouldn't be a problem. After all, I'm a big girl and in charge of my mind & my body, right? (unfortunately, NOT)

    Updated January 21st, 2012 at 06:30 PM by Celestial

  12. Workout 1/21/12: What will you become?

    by , January 21st, 2012 at 04:39 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    200 FR/200 BK
    2 x (3 x 100 Kick on 1:50)
    - Free w/ board, Back w/o, SDK

    variation of pwb's workout that slknight did the other day on a base of 1:40/100yds:
    - 50 Fly
    - 100 (Fly/Bk)
    - 150 (Fly/Bk/Br)
    - 200 IM
    - 150 (Bk/Br/Fr)
    - 100 (Br/Fr)
    - 50 Free

    200 FR pull with buoy on 2:30 DPS
    100 FR pull with buoy on 1:20 DPS
    50 FR pull with buoy on :40 DPS

    50 ez and out
    (2200, 40 min)

    I missed the masters team practice this morning because I went to the men's breakfast at church (I shared a short devotional on Luke 10:38-42) - lot of good breakfast quiches and casseroles. I went to the Rec for a short swim today, and had more planned but the pool was packed!

    I did extra kicking due to the six other people in the lane , and when it started to thin out I modified the de/constructing IM's, working on fast turns and breaststroke glide. The Free pulling was active recovery as I worked on high elbows underwater while just making the interval.

    It's been lightly snowing here since early this am - about 2 inches on the ground so I was able to get some shoveling in. Travel to the meet tomorrow should be smooth while they get the roads cleared off.
    Swim Workouts
  13. 1 Hour Postal Swim

    by , January 21st, 2012 at 02:17 PM (A comfort swimmer's guide to easy swimming)
    Saturday, 1/21/12

    Swam the 1 hour swim this morning with several of my Sawtooth Masters teammates.

    Went 4025 yards. Last year I went 4050, which is my best for this event. I'm pleased with this distance since I don't think my conditioning is as good as it was last year. It's not easy to get a good swim in this event, since I am always coming off a long layoff due to my city pool being closed during the month of December. But I can tell my conditioning is improving since I did a T-30 swim 2 weeks ago and went 2000 in 30:05. So this was slightly faster over twice the distance. I'm ok with that.
  14. Injury status

    by , January 21st, 2012 at 11:46 AM (Nobody Special)
    * still unable to swim

    * still able to maintain an easy mile per day

    * Back feeling better - but still pain.

    * One more day to go on steroid

    * motrin and naproxen intake reduced to one dose of each a day.
    Tags: injury
  15. The early bird gets . . .

    . . . the chance to make the very first set of footprints in new-fallen snow!

    That was me this morning—or at least I was among the first. I arrived back in the city yesterday, just in time for the first significant snowfall of the season (not counting the freaky snow back in October). This morning I enjoyed tromping through the sparkly white powder on my way to Riverbank. Luckily the subway was running and the pool open, and I enjoyed a nice swim, sharing a lane with Rondi and one or two other well behaved swimmers. Here’s what I did:

    1000 lcm warmup (400s, 200k, 200p, 200d)

    12 x 50 @ 1:00, desc. in sets of 3 [did first 3 sets FR, last set BK]

    500-400-300-200-100, middle 100 of each swim BK, rest FR

    100 easy

    400-300-200-100 FR, middle 100 of each fast

    100 easy

    300-200-100 FR. middle 100 of each kick

    200 warmdown + play

    My goal today—and probably for the next few weeks--is to rebuild aerobic endurance while keeping things gentle enough to let my ribs finish healing. Freestyle feels good up through medium-fast speeds—sprinting still needs to wait a bit.

    The snow was still falling when I left Riverbank—I think we've gotten about 5-6 inches so far. I love riding the elevated part of the train and seeing the snow accumulations of the rooftops! So pretty!
  16. A couple of easy days...

    by , January 21st, 2012 at 12:15 AM (Alex's swim journal)
    Every journey needs its pauses and rests... yesterday I planned to do more, but it just felt right to get out of the pool after a mile (1750, nothing too hard, 10 x 50 on 1:00 and 10 x 100 on 2:00, with a brief cool-down). It had been a long day at work and I was ready to be home.

    Still at number 8 when I checked GTD this morning (which surprised me after the short day yesterday). Today, I stopped again at the Y on my way home--a little earlier (5:30)--and felt good doing a ladder workout: 1000, 500, 400, 300, 200, 100, 50 with 50 breast stroke after each step (recovery swim instead of rest). I swam an easy 100 cool-down and was finished at about 55-56 minutes.

    Tomorrow I hope to get in one last short swim, just to stay loose, before the postal one-hour.

    Winter hit hard today... lots of snow, really cold temps last night (saw negatives for the first time this winter); it was pretty quiet tonight at the Y as a result. I'll probably break out the snow-blower tomorrow morning for the first time this winter... really could have gone a whole winter without having to do that!
  17. Friday, January 20, 2012, 5:30pm DOUBLE

    by , January 20th, 2012 at 11:30 PM (Fast Food Makes for Fast Swimming!)

    200 Free
    100 Kick w/ board
    200 Free Pull
    200 IM Drill
    100 Kick w/ board
    200 Free Pull

    3 rounds of:
    • 125 Free @ 1:35 (1:25/1:23/1:20 by rounds)
    • 100 Free @ 1:15 (1:10/1:08/1:05)
    • 75 Free @ :55 (:52/:52/:50)
    • 50 Free @ :35 (:33/:32/:31)
    • 25 Free Sprint @ :15 (:16/:16/:16)
    • 25 EZ @ approx 1:00
    300 Kick w/ board

    500 Free Pull @ 7:00 (went 5:37)
    400 Free Pull @ 6:00 (went 4:25)
    300 Free Pull @ 5:00 (went 3:17)
    200 Free Pull @ 3:30 (went 2:07)
    100 EZ and out

    I had another lap swimmer guy next to me doing the same set, only 100 yards shorter on each one, but same interval (400, 300, 200, 100). He was the reason I was able to keep going past my normal 3000 or so yards.

    4000 Yards

    6600 Yards for the Day

    This should be my last swim before the meet on Sunday. I have to work tomorrow to get something on my paycheck for the week, since I spent most of the time at the hospital.
    I think I'm good to go on the 1650 (I should have a couple guys with me or close to me in the event also, so it won't be too boring). The rest of the meet is all downhill from there. The 200 Fly will be fun, 100 IM & 50 Fly are just "filler" events, and the 500 I'm going to go for it and see what happens.
  18. Bungee Day, Friday, Jan. 20

    by , January 20th, 2012 at 05:26 PM (The FAF AFAP Digest)

    Warm up:

    600 various

    15 x 50:
    1-5 single arm fly @ 1:00
    free w/paddles @ :50
    kick w/paddles and fins @ :50
    50 EZ

    Speed/Lactate Production Work:

    3 x through w/bungee & fins:
    -- Swim to 15 meter mark, pulling on lane lines a bit to get there. Let go of lane line, swim a couple yards more. Then hold :10 free, rest :15, hold :15 free, rest :15, hold :30 flutter kick, rest :30. Pull on lane line a bit more until at flags. Then let go and zip back free with speed assist. Speed assisted bungee swims are straight up fun!

    3 x 40s w/bungee
    -- pull on lane line to flags and then speed assist back
    100 EZ

    5 x (broken hypoxic 100s @ 100 race pace intensity with specific 25 target + 100 EZ) @ 6:00

    #1 broken back shooters w/MF
    -- Originally planned on :10 rest per 25, hoping to stay at 9. Way too ambitious. Hypoxic work is easy on shortish rest if you're going easy speed. Not so easy if you're doing fast repeats at race pace. I also started out too fast. Went 9 low, 9, 10, 12. Had to surface on last one. Decided to revise rest interval @ 25 to :15 for the next 4 100s.

    #2 broken back shooter w/MF
    -- 9, 9, 9, 10
    -- still really hard

    #3 broken belly shooter w/MF
    -- target 10-11s
    -- 10, 10, 11, 11

    #4-5 broken free w/1 breath w/paddles & fins
    -- target 11-12s
    -- went 11, 11, 12, 12 & 11-12, 12, 12, 11

    1 x 50 AFAP breast, :28 mid
    100 EZ

    Total: 2900 + bungee holds

    ART, 35 minutes


    I was worried my legs might be tired from yesterday's double of speed work + late night bikram. But I was pleasantly surprised to recover fairly well. The hypoxic element of the 5 x 100 made them very difficult. Really dying for more air on the last 25.

    So glad I had an ART appt today. He worked on m elbows and a minor twinge in my left shoulder. He said not to do any rehab exercises for my elbows, but rather to just let them rest outside the pool. The exercises would just add more volume to tax them. He also said no upper body weights whatsoever. At this point, I may be out 3 months from them (with the exception of some I should not have tried for a week or two). Oh well, I do feel at least like I'm training better in the pool than I was last fall.

    He also advised me to up my dosage of CoQ10, which has anti-inflammatory properties. I didn't know that. He also approved of my switch to a fish oil with a large amount of DHA. It was a bit hard on the digestion at first, but my body seems to have adjusted.

    And now I'm off to my last regular season Friday night HS swim meet!
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout -01/23/12

    by , January 20th, 2012 at 04:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 250 4:40 4:20
    1 X 200 3:40 3:20
    1 X 150 2:40 2:20
    1 X 100 1:50 -
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    3 X 100 kick 2:15
    1 X 100 swim -

    1 X 150-50fly/50back/50breast 3:00
    4 X 50 - 1:15
    Four rounds, short break between rounds.
    50's: Round 1:fly 2:back 3:breast 4:free

    5 X 200 free 3:20
    Negative split all 5

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  20. Back into the routine!

    by , January 20th, 2012 at 04:29 PM (Chowmi's Blog)
    Hooray! I was able to swim with the team today. I gloat that it was a group workout practically designed for me!

    SCM, Baylor Fitness Center
    Steve Barnicoat on deck

    350 warm up

    10 x 50 on 1 min
    with Speedo Blue & Orange fins
    25 kick/25 swim

    12 x 25 from the middle
    on coaches' go
    deep end - fast/easy
    shallow end - easy/fast
    BUT - coach will mix up which way you swim each time so you never knew which way you were going to start

    6 x 100 pull on 1:30
    ==>no. I did 6 x 100 kick with Speedo B&O fins; improving to be able to do full set holding 1:18 ave pretty comfortably with moderate/strong effort

    split lane leaders
    me & Jen next to each to race
    (she goes 23.6 50 free and 24.0 50 fly SCY)

    All 25's on 35, but really with bonus rest on coache's command, thank goodness!

    1 fast
    1 easy
    2 fast
    1 easy
    3 fast
    1 easy
    4 fast
    1 easy
    5 fast
    1 easy

    50 easy

    6 x 25
    2 fast
    1 easy
    2 fast
    1 easy

    50 Warm Down

    The End


    Today was great! It is great when I get to race another fast girl who is good competiton for me. I worked on holding the water and only going as fast as I could while still holding and getting traction. I went the same speed and arguably faster as the # of fast 25's increased due to not just grinding away on the first fast 25's. Made a point to really "dig in" on the last of each of the later sets, going about 14-15 which is quite strong.


    I stayed up really late watching all the Angela Lansbury movies taped from TCM, and all my GRIMM episodes. I feel so empty now that I have no more of The Closer or Grimm episodes left to watch. I have to wait for all the Patricia Neal movies to record!

    I probably should watch the DVD I got with my new kettleball. I was laughing with another swimmer in the locker room how for xmas we just ask for things like socks, a new timex watch, a mini - tramp, and a kettleball. She got a sandbag/punching bag and an exercise video, and also her annual timex watch replacement. I should have party where everyone brings their xmas loot and we do circuit training.

    Regarding the kettleball, I literally only asked for one kettleball. Was that dumb? I suppose I should have gotten a pair. Then it took a few days for me to take it out of the box. I was swinging it around with the stupid square box. I could really hurt myself like that! Now that i'm out of DVR'd stuff, I suppose I should watch the free video it came with!