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  1. Mellow Monday workout

    This morning I swam at Riverbank lap swim with 2 swim buddies. We had our own lane for most of the workout, and it was very calm and relaxing. I kept on stopping during warmup t look at the pink sky during sunrise. Hereís what I did:

    600 lcm warmup

    8 x 150, odds FR / K / FR, evens FR / ST / FR, both K and ST IM order

    1200 sprint work + easy swimming [After doing the above set together, we each went our own way here. One lanemate did her usual 4 x 500 FR, and another did 4 x (4 x 100 FR desc), and I planned to do 6 x (4 x 50 easy / build / easy / sprint), but when I started sprinting fly it was no good. So instead I did the 3/6/9 fast strokes drill several times through, really working on establishing faster turnover and forward momentum on each stroke. I wasnít entirely happy with my sprint fly when I got done, but it was definitely feeling better than when I started. I then did a few rounds of the e/b/e/f 50s backstroke, which did feel good.]

    400 free pull w/ paddles, bilateral breathing

    8 x 50: odds IM order, evens FR

    200 pull w/ paddles warmdown

    My next meet is the NY vs NJ duel in the pool this coming Saturday at Eisenhower Park, where Iíll be swimming all the 50s. I do want to work on my sprint fly technique a little more this week before swimming it at the meet. When it is going well, I can really feel the water pressure against the soles of my feet on the upkick part of my dolphin kick during my arm recovery, and it feels like Iím getting some significant forward motion during that part of my stroke. I was feeling that a couple of weeks ago when I sprinted fly, but was really struggling trying to find that good rhythm again today.

    Over the weekend I swam both days out at Brighton Beach. The water was 51 degrees. Saturday was a lovely beach day, with air temps in the 60s and a bright sunny sky. There was bigger surf than Iíve ever seen at this stretch of beach, and between the cold and the crashing waves it took me a loooong time to get in. (At that water temp, itís nicer when the water lets you decide how soon you want to get wet!) I only stayed in about 10 minutes, but hung out on the beach for a long time afterwards tossing the football around and enjoying cookies and hot cocoa.

    Sunday was cloudier and chillier, but I actually ended up staying in little longeróprobably about 20 minutes--mostly because I had one of my favorite swim buddies out there to swim with. She was a real trouper and swam for over a mile and a half, the last half by herself. Afterwards, in addition to swim parkas and hot chocolate, we had guest warming puppies to help us recover. Hereís a picture (unfortunately taken right after my pup was lured away by cookies):



    It was a great beach weekend, but Iím not sure how much longer I will continue going out. It was neat this fall that I could swim for so long after the water temps started dropping without feeling the cold very much, but now that I do feel it, Iím proving to be not so very tough about enduring it. There are definitely swimmers in our group who get a real rush from putting their bodies through the whole cold-numb-extended shivering-warm again cycle, but I donít think Iím truly among them. I like being comfortable too much!
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  2. back to the grind

    by , November 15th, 2010 at 07:26 AM (Mixing it up this year)
    Since I felt fairly good today I decided to just do a normal workout rather than take it easy.

    10x100@1:45 Free
    500 Free kick w/fins alt 25slow/25mod/25fast
    10x50@1:00 Fly w/fins as 25 skull drill/25 sprint
    5x200@3:00 Free w/paddles & bouy went 2:46, 2:45, 2:41, 2:39, 2:34
    500 Free w/snorkle focus on the kick and slow the arms down

    Total 3500 yards
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  3. Day two was a little cooler in the pool

    by , November 14th, 2010 at 07:44 PM (Mixing it up this year)
    Thank goodness the temp came down to about 80 which was fine.

    Was tired today but still managed a good 50 Free in 32.26 only off by .2 seconds. The 200 Back was ok but not great. I probably could have pushed alittle more but then I didn't want to.

    The 100 Free was supposed to be a just warm up for the 100 Fly but it turned into more of a race than I wanted. I went 1:13.27 not great but harder than I wanted to go.

    By the 100 Fly I was tired but since I have never swam it before this was a personal best at 1:34.72.

    Normally after this many events I am tired and the 400 Free was decent today but not great. went 5:45.24

    total was 2700 meters again
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  4. Northwest Zone SCM Meet in Salt Lake City Utah

    by , November 14th, 2010 at 12:37 PM (A comfort swimmer's guide to easy swimming)
    11/13/10

    This meet went well. A good turnout and I was pleased with my swims even though I'm not fully tapered and swam 4 events in about 3 hours. My taper meet is next weekend in Boise Idaho where I will be swimming in a dual sanctioned meet with the kids and a few other masters swimmers.

    Warm up consisted of the following:
    300 swim free and back
    200 kick flutter and dolphin on back
    5 x 50 drill and swim
    3 x 25 sprint off the blocks w/25 easy swim back
    200 easy swim
    Had 45 min to my first race so got my sweats on and sat down. about 10 min before my heat I got in and did a short swim with some fast turns and breakouts. about 200.

    50 Back - went 34.81
    This swim felt great! I had a real good start, nailed the turn and timed the finish without any glide. For a change I didn't feel like I was spinning. And I won my heat and ended up 2nd in my age group.
    200 easy cool down swim

    100 Back - went 1:20.33.
    38.88 - 1:20.33 (41.45)

    Didn't get a lot of rest, maybe 40 minutes, and I really felt it in the 2nd 50. Got 1st place in my age group.
    400 cool down swim.

    50 Fly - went 34.84
    Slower than my 50 back. lol But again only about 30 min rest after the 100 back. And I felt it after about 35m. This race I felt like I was spinning too. couldn't seem to get a good catch. But start was good and had a decent turn and finish, no glide to walls. 2nd place in age group.
    200 cool down swim.

    200 Back - 300.95
    42.36 - 1:28.46 (46.10) - 2:15.60 (47.14) -3:00.95 (45.35)

    I did a better job of splitting the 200 but I think it was because I had more rest before that swim than I did for the 100.

    Had about 90 minutes rest so this wasn't too bad. Finished fairly strong. Swimmer in the next lane was with me at 100 then I dropped him like a hot rock! Legs really felt this one. Thighs cramped after I finished and was trying to drag myself out of the pool. 1st place in age group.
    400 cool down swim

    Total: 1300 meters, 1600 yards

    Updated November 16th, 2010 at 02:20 PM by poolraat

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  5. Swimming with Sharks

    by , November 14th, 2010 at 07:38 AM (Adventures in Swimming)
    Swam with the Sharks
    Coach Erin on Deck

    Warm Up
    5 x 200 SKIPS

    Another 500 or so of Drill/Swim (I forget)

    Main Torture

    4 x 300
    3 x 200
    2 x 100 Back

    3 x 100
    2 x 100 Back

    This is what I remember.
    I set my goal at a 1:20 or less pace on everything.
    On the 300's I went 4:00, 4:01, 3:59, 3:45
    On the 200's 2:40, 2:41, 2:27
    We did the 100's on 1:25, I went 1:14,1:15,1:09

    I got a little more rest because I'm a little faster than the rest of the lane.
    It's a mental thing. If I move up a lane I get very little rest and just get discouraged.
    For me a little extra rest leads to being really happy with my swim's.
    And seeing how I only had 4hr's of sleep, I'm thinking
    I should sleep less more often :-)
    I had to run sound for my son's band Chicsa
    I made it home at 2:45am
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  6. a Couple More Workouts

    by , November 14th, 2010 at 06:50 AM (Adventures in Swimming)
    Coached the Sharks SCY

    Wednesday

    ARGH!!!!!
    Some other team used permanent marker on our white board. It's not pretty!!

    Warm Up:
    4 X (100 Swim / 50 Kick / 50 Drill)

    Set I:
    2 X 250 Auburn IM (Free/Back/Free/Breast/Free)


    Set II:
    SWIM 2 X BROKEN 500
    * 200 (REST 10 SEC); 100(REST 10 SEC); 4 X 50 (REST 10 AFTER EACH 50)
    * Try to hold same Pace throughout
    * Descend the 50's from Pace

    Set III:
    SWIM 4 X (4 X 25 FREE)
    1ST SET: Swim at a "super slow " speed.
    2ND SET: Swim a little faster, but STILL slower than your normal easy 25's.
    3RD SET: At about your normal easy speed.
    4TH SET: Moderate
    Focus on maintaining balance throughout

    Set IV:
    SWIM
    2 x 100 on 1:20
    100 EZ
    2 x 100 on 1:15
    100 EZ
    2 x 100 on 1:10
    100 EZ

    At least another 100 Warm Down


    Friday
    This is a modified version of one of Onlyfree's
    workouts.

    WARM UP

    300 CHOICE

    SET 1
    3 x THIS SET:
    50 DRILL @ 0 : 50 (~ 10 sec rest)
    50 KICK @ 1 : 00 (~ 10 sec rest)
    75 KICK/DRILL/SWIM @ 1 : 15 (~ 10 sec rest)
    75 SWIM, Descend by Round, :15r

    SET 2
    10 X 50 1 EZ, 1 HD, 1 EZ, 2 HD, 1 EZ, 3 HD, 1 EZ @ 0 : 50 (~ 12 sec rest)

    SET 3
    4 X THIS SET:
    150 RECOVERY (~ 30 sec rest)
    2 X 100 (SUBTRACT 5 SEC. EACH ROUND) @ 1 : 30 (start at 20 sec rest)
    50 (ADD 5 SEC. EACH ROUND) @ 0 : 35 (start at 2 sec rest)
    50 (ADD 5 SEC. EACH ROUND) @ 0 : 40 (start at 7 sec rest)

    Warm Down at least 100

    I got to swim both of these by my self at the Y.
    All of the intervals I use are what I would swim them at.
    I then adjust intervals and length's on a lane basis.
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  7. Saturday, Nov. 13

    by , November 13th, 2010 at 06:00 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    I actually swam with Mini Fort, but she has a sore throat/cold and is on her death bed, , so we did different workouts. We also had to go on the early side because of her social life, which meant classes and shallow lanes. She laughs at my hatred of shallow lanes, but I don't like hitting the bottom. She said, "Well, you have to sometimes swim meets in shallow pools." I replied, "Actually, no I don't."

    Warm up:

    700 various

    Transition:

    8 x 50 hypoxic backstroke kick w/fins @ 1:00
    breathe only at turn

    5 x (4 x 25)
    easy speed fly
    scull
    fast breast pull
    EZ

    50 EZ

    Mini Lactate Set:

    8 x 50 backstroke kick w/fins @ 1:00, hold best average
    Went 25, 26, 26, 26, 26, 27, 27, 25

    Oddly, it hurt more to kick without fins than with, so I used fins. (I couldn't do flutter or breast kick much at all.)

    100 EZ

    Speed Work:

    8 x 50
    odds fast breast @ 1:00 (31, 31, 30, 30)
    evens EZ @ 1:15

    100 EZ

    8 x 25
    odds = fast
    evens = EZ

    100 EZ

    Total: 3650/925 fast

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    Shoulders are a little sore from yesterday, especially the right one. Note to self: keep paddles sets under 1,000. (I wonder if all this left side breathing is bothering the right side?) Pretty tired after that effort. And that was the first mini suffering set I've done in awhile.

    I've seen Cage Fighter quite a few times lately at SpringHill. He is swimming with the FISH and looking very fit and scary.

    B2B Iron Tri Relay:

    I've gotten the initial report on B2B. Not sure how the team placed overall yet, but the final time was 9:33, which would have been the second fastest relay last year (second to a male relay). But there are more many relays this year.

    I heard the swim conditions were kinda harsh. 39 degrees at the start, no current, a head wind the whole way and a 1/4 mile run at the end. (Whoa, glad I dodged that bullet.) Our swimmer, Kona ironman Dot Martin, 50, went approx 1:11. On the whole, the swim times were fairly slow, with only a few male Pros coming in under one hour. Repeat swimmers said they were approx 15 minutes slower than prior years with the jet booster current. Though apparently for the half iron race two hours later, the tide had turned and the booster was back.

    Swim results:

    http://www.setupevents.com/index.cfm...esults&id=2171

    Swim and bike results so far: http://www.setupevents.com/index.cfm...esults&id=2175.

    Mr. Fort had a very strong bike leg @ 4:59, , despite taking a couple minute break. He said it was very windy. Our runner took off when the temps had climbed to the high 70s, not ideal, but came in at 3:16 with no serious cramping issues. I think everyone was happy. Wish I was at the beach to celebrate with them!


    Garrett Weber-Gale on Swimming & Sleep:

    http://www.swimnetwork.com/news/swim...-sleeping.aspx.

    Personally, my power down time is greater than 20-45 minutes.

    Updated November 14th, 2010 at 05:33 PM by The Fortress

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    Swim Workouts
  8. Too hot for my liking but doing ok

    by , November 13th, 2010 at 03:22 PM (Mixing it up this year)
    The water at the meet is 83 degrees which is too hot for me. When I dive in and the first thing I feel is "BATH WATER" I just shut down. Later the temperature seemed to be coming down just a bit. Maybe we splashed enough water out today that they will refill with cold water!!!

    Started with the 100 IM which went ok not a best time but then I haven't done breast in 2 years due to knee issues so I was pleased with my 1:27.23.

    Next up was the 200 Fly in a 3:35.19. About 4 seconds slower than I had swum a few years back. At least I did not get lapped by Robert Poiletman!

    Had time for a 200 warm down and then back in for the 100 Back 1:28.53 which actually went well considering I had just finished the 200 Fly.

    My 50 Fly was my best swim going a 37.40 only .02 off my best! I'll take it as a best equivolent.

    The 400 IM was last and I was experimenting here since I know I had no breaststroke to speak of. The fly went well, my back was better than normal. Breast... oh yes there was something like a breast stroke. My free felt strong. Wish I could swim breast better. I've got all year to work on it.

    I am also having a reaction to the salt water filtration in this pool for most of the meet I have been very itchy. Even lotion is not helping much. Didn't have this problem last year.

    Total yards including warm up and races 2700 meters

    Updated November 13th, 2010 at 05:04 PM by Donna

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  9. Friday, 11/12/10

    by , November 12th, 2010 at 04:10 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Northwest Zone meet tomorrow in Salt Lake City, Utah. I'll be swiming the 50-100-200 back and 50 fly.

    Todays swim was mainly just a warmup.

    300 swim free and back
    200 kick as 25 moderate/25 fast
    6 x 50 swim
    1-3 drill, 5-6 pace
    did fly/back/free on these

    2 x [25 fast from race start/75 easy free]

    400 easy free

    Total: 1400 yards
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  10. Friday, Nov. 12

    by , November 12th, 2010 at 04:04 PM (The FAF AFAP Digest)
    Still hobbling, so had to adjust dryland and pool workouts accordingly. My gym pool finally re-opened today and I went there right after some quick drylands. It was a brisk 78 degrees instead of the usual 85. 78 is better than 85, but I was cold by the end and didn't do quite as much as I initially intended.

    Drylands:

    dead bugs on bosu, 25
    good morning darlings on bosu, 2 x 25
    flutter kicks on bosu, 100
    windshield wipers, 25
    med ball slams, 10
    twisting med ball slams, 10
    snatch windmill, 20 x 2 x 8
    bicep curl negatives, 40 x 2 x 8
    skull crushers, 50 x 2 x 10
    standing ab crunches, 100 x 2 x 10

    RC work


    Swim/SCM/Solo:

    Warm up:

    600 various

    Main Sets:

    5 x 100 free w/paddles @ 1:45

    5 x 50 breast w/dolphin kick
    descend 1-4, cruise 5

    5 x (3 x 25) + 25 EZ
    fast (underwater free recovery or windmill backstroke), EZ, hip shooter (didn't use legs and feet)

    50 EZ

    5 x 50 breast w/dolphin kick
    descend 1-4, cruise 5

    5 x 100 free w/paddles @ 1:45

    50 dolphin dive

    Total: 2600 meters

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    Not a terrible effort I guess, considering I couldn't do much with my foot still swollen and throbbing.

    I briefly compared my tapers from NE Champs and Atlanta. Not surprisingly, I was doing more yardage than I currently have been before my NE Champs taper last year. And I seemed to rest more for Atlanta, especially the last week. In fact, I seem to resting more and more before big meets. Longer tapers seem to work for me, even though they drive me crazy by the end. Still planning on easing off some the week of Thanksgiving (especially the legs) and then begin to taper in earnest on Dec. 1. Will probably do just a meet warm up from Dec. 6 on.
  11. Sarasota Y Sharks Masters 5:30 AM Workout -11/15/10

    by , November 12th, 2010 at 03:48 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    1 X 300 5:15
    3 X 100 1:50
    1 X 400 7:00
    4 X 100 1:45

    1 X 200 kick 5:00
    2 X 100 kick 2:30
    4 X 50 kick 1:15

    1 X 200 IM 4:00
    2 X 100 IM 2:00
    4 X 50 1 of each 1:15
    Two times through

    8 X 100 free 2:00
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy 1:00
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    Swim Workouts
  12. DOUBLE: FAST FRI Nov 12th 2010

    by , November 12th, 2010 at 03:12 PM (Ande's Swimming Blog)
    FAST FRI Nov 12th 2010

    meet in 8 days

    working on speed, strength, & racing with a touch of taper & a shave

    weighed 213


    Subscribe to Ande's Swimming Blog

    scy
    Tyler Coached
    UT Swim center, main pool
    north end short course set up with bulkhead & blocks
    Noon to 1:15 dove in 12:03ish
    trained with amy steve & ned
    beside larry, jon, & pat
    WORE FS PRO Jammer

    WARM UP

    assigned 500 easy
    did 200 easy

    Main Set

    5 x 100 on 2:00 85%
    dove
    held 56's & 7's

    50 fl fast
    off block easy speed
    25.5

    50 easy

    assigned 5 x 100 on 2:15 90%
    did: 5 x 50 fast easy speed
    from a dive
    held 24's

    50 bk fast
    stand up bk start
    25

    50 easy

    5 x 100 on 2:30 95%
    dove, easy speed,
    75 2 beat kick
    25 6 beat kick
    went 54 53 53 53 54

    50 easy

    50 fly FAST
    off blocks
    24.9

    100 easy


    2010 SCM Meets

    2010 Ron Johnson Invitational Arizona and Southwest Zone SCM Championship
    Sat 11/20/2010 & Sun 11/21/2010
    Tempe AZ
    Got Hotel, flight, & car rental
    found a killer hotwire.com deal
    3 star hotel, serves breakfast, 5 miles from pool for $43 a night!
    3 100 SCM Fly
    5 50 SCM Back
    9 400 SCM IM
    12 50 SCM Free
    17 100 SCM IM
    19 50 SCM Fly
    26 200 SCM IM


    Masters of South Central Regional SCM Championships
    Dec 4th & 5th
    San Antonio, TX
    Hosted by MOST
    NEED TO ENTER

    Updated November 12th, 2010 at 05:11 PM by ande

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    Swim Workouts
  13. It all evens out

    On Thursday I did lots of fly; today I did a megafree set. Hereís how they went:

    Thursday
    I swam at John Jay College with TNYA.

    500 scy warmup

    4 x (4 x 25 FL @ :40: 1st 25 = breathe to left; 2nd 25 = breathe to right; 3rd 25 = breathe every stroke; 4th 25 = breathe every other stroke) The breathing to the side on fly wasnít as difficult as I remembered it beingóI hadnít tried that in a while. We doubled up lanes for this set, going down one and back another, so we wouldnít have to circle-swim fly. That plus the generous interval made this set actually pleasant.]

    6 x 150 free pull, with various breathing patterns, @ 2:20

    8 x 100 no-free IM @ 1:50: On 1st 4, do 2 lengths of worst stroke; on 2nd 4, do 2 lengths of best stroke [Those were fly and back respectively for me. I swam this set pretty aggressively and held 1:20-1:25s.]

    10 x 100 @ 1:45: odds = kick w/fins, evens = swim w/fins [I was pooped after the previous set and just did about ĺ of this one.]

    200 warmdown

    Friday
    I swam at Riverbank with a couple of swim buddies, one of whom suggested the following workout from the swimming world magazine database. Hereís how it went:

    500 lcm warmup

    8 x 50 FR @ :50: desc. 1-4 and 5-8

    10 x 100 FR @ 1:40-1:30: first 8 are descend; last 2 are easy

    800 FR, negative split [I was lapped and just did a 700]

    6 x 100 FR @ 1:40, first 4 descend, last 2 easy

    400 FR, negative split

    At this point I could do no more freestyle, so I just swam easy and played for the last 30 minutes or so. I did get in some good BR drills and a bit of sprint BR work and some mid-pool BR turns. I thought I would feel exhausted after that long setówe took no breaks in between all that freestyle from the 50s to the 400óbut I actually felt ok afterwards.

    Iím planning to go to the beach both days this weekend, not sure how much swimming Iíll get in, since the water temp is getting pretty cold. Iíll at least dip.
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  14. Nov 12

    by , November 12th, 2010 at 10:57 AM (Keepin Track 2010)
    600 WU (200 FR, 200 alt FR/BA, 200 mix kick & drills)

    4x50 FR work catch drills on 1'
    4x50 FR pull work finish drills on 1'

    200 kick alt FR/FL by 25 with flips

    100IM kick by 25's (on 10 sec rest) build each 25 with flips

    HQ (High Quality)
    4x75 on 2 minutes @ 85% hold fastest possible average (held :53)
    3x50 SPEC on 2' from dive start hold best poss average (36, 35, 37)
    3x50 FR on 2' from dive start hold best poss avg. (27, 26, 28)

    easy 100

    300IM Kick broken at the 50's with flips on 1'

    3x300IM
    #1 Pull, Kick, Swim by 25's
    #2 KSP by 25s
    #3 SPK by 25's

    WD
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  15. FAST FRI Nov 12th 2010

    by , November 12th, 2010 at 10:56 AM (Ande's Swimming Blog)
    FAST FRI Nov 12th 2010

    meet in 8 days

    working on speed, strength, & racing with a touch of taper & a shave

    weighed 215

    GOING TO DOUBLE TODAY


    Subscribe to Ande's Swimming Blog

    scy
    whitney Coached
    UT Swim center, main pool & diving well
    north end short course set up with bulkhead & blocks
    5:15 - 6:30 dove in 5:20ish
    trained with mike & todd
    beside doug chris max & tyler
    WORE FS PRO Jammer

    Started in main pool

    WARM UP

    assigned 500 easy
    did 200 easy

    Main Set

    5 x 100 on 2:00 85%
    from a push held 59's & 60's

    50 fl fast
    off block
    23.8

    50 easy

    5 x 100 on 2:15 90%
    from a push held 58's & 9's

    50 bk fast
    stand up bk start
    26 low

    50 easy

    MOVED TO DIVING WELL
    WARMER WATER

    assigned 5 x 100 on 2:30 95%
    did 5 x 50 on 2:30
    dive, easy speed, 2 beat kick

    50 SDK FAST
    off side in diving well
    25.5ish

    50 easy


    2010 SCM Meets

    2010 Ron Johnson Invitational Arizona and Southwest Zone SCM Championship
    Sat 11/20/2010 & Sun 11/21/2010
    Tempe AZ
    Got Hotel, flight, & car rental
    found a killer hotwire.com deal
    3 star hotel, serves breakfast, 5 miles from pool for $43 a night!
    3 100 SCM Fly
    5 50 SCM Back
    9 400 SCM IM
    12 50 SCM Free
    17 100 SCM IM
    19 50 SCM Fly
    26 200 SCM IM


    Masters of South Central Regional SCM Championships
    Dec 4th & 5th
    San Antonio, TX
    Hosted by MOST
    NEED TO ENTER

    Updated November 12th, 2010 at 03:16 PM by ande

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    Swim Workouts
  16. Back locked up again

    by , November 12th, 2010 at 08:08 AM (Mixing it up this year)
    Yesterday was a painful day as was this morning. I looked like a little old lady trying to climb the steps.

    4x400@:15R Free #1 swim, #2 pull, #3 kick, #4 pull
    5x200@4:00 Fly w/fins as 50rt arm/50lt arm/50 kick/50 sprint felt good!!
    400 Free EASY

    Total 3000 meters

    Now I am nice and somewhat loose
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  17. Sarasota Y Sharks Masters 5:30 AM Workout: 11/12/10

    by , November 11th, 2010 at 07:42 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Last day before the meet

    SCM
    WARM UP:
    3 X 250 4:40
    2 X 100 1:50
    4 X 50 1:00

    1 X 300
    Choice, fins optional.
    Broken :10 @ 150

    9 X 50 1:20
    #3-6-9: fast
    Others: perfect stroke

    6 X 25
    odd: build to race finish
    even: blocks-sprint 20

    1 X 50 easy
    1 X 50 blocks
    1 X 50 easy

    WARM DOWN: 4 X 50 easy 1:00

    1500 swimmers: 12 X 50 1:00
    odd: perfect stroke
    even: race pace
    Categories
    Swim Workouts
  18. Drylands + PRP, Thursday, Nov. 11

    by , November 11th, 2010 at 05:57 PM (The FAF AFAP Digest)
    Drylands:

    broomstick twists, 25
    long arm crunches, 25
    flutter kicks in streamline on back on bosu, 100
    kneeling ab crunches, 80 x 1 x 15, 90 x 1 x 15
    seated row, 100 x 1 x 10, 110 x 1 x 8
    bench press, 90 x 4 x 5, 100 x 1 x 5
    leg press, 370 x 2 x 10
    standing broad jumps, 10
    box jumps, 10
    reverse scoops, 25 x 2 x 15

    Got my drylands in before rushing off to PRP. (I've been rushing a lot this week.)


    PRP:

    This was my second PRP session on my right foot. http://www.treatingpain.com/diagnosi...ch-plasma.html. This procedure hurts so much more than my shoulder did. I felt like my foot was going to explode. Thank goodness the injections don't take very long. I'd rather swim a 200 fly than get jabbed in a ligament of the foot without anesthesia.

    I talked with the doctor about whether the prednisone I ended up taking for the bronchitis might have negated the first treatment. Given the timing (about 7 days after the treatment), I likely reduced the efficacy by 50% or so. Not worth it -- as it didn't help my bronchitis particularly.

    Next appt is after the NE/CZ Champs and then I'll see how it feels in mid January.

    I was considering doing an easy swim or yoga later, but my foot hurts too much and I'm limping around. Hoping to get in swim + some yoga (no balancing postures) tomorrow.

    I sent Mr. Fort and Lil Fort off to NC for the B2B triathlon. (I'm staying here to make sure our kitty is all right and watch the two teens.) There are quite a few relays entered, and it appears to be more competitive than Savageman. http://www.setupevents.com/files/FullTEAMLIST.pdf. Some very fast runners; it's harder to get any info on the swimmers and bikers.


    Article on Fast Twitch:

    Here's an article Quick posted on my blog yesterday that is worth reading if you want to improve/recruit fast twitch muscle fiber:

    http://www.pponline.co.uk/encyc/fast...h-muscles.html

    The comment on "complex training" in the list was quite interesting. I think I do this, but may need to be more mindful about sequencing my weight + plyo exercises. I also need to perform more eccentric exercises (put the "strength in the length"). A couple examples of eccentric exercises are the altitude drop/depth jump from a box (which I do occasionally), walking down steps, pilates reformer exercises, second part of a biceps or hamstring curl and the lowering of a weight. I believe Jazz does these when he does "negatives" -- slow return of the weight back to its starting position.

    This excerpt was also interesting:

    "Few of us are inherently destined for any particular type of activity, and how we develop will depend mostly on two factors:

    The way our sporting experiences are shaped at a relatively early age;
    How we train our muscle fibres throughout our sporting careers."

    All I did as a age grouper was mega yardage ... (though I also recall hard kick sets). I didn't really concentrate on any fast twitch/speed work until I'd been a masters swimmer for a couple years.

    Updated November 11th, 2010 at 07:08 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  19. Thursday, 11/11/10

    by , November 11th, 2010 at 04:55 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Just 2 more days to the first of 2 meets I'll be doing this month. I'm feeling pretty good, strong and rested so I have high hopes. This weekend I'll swim in the USMS Northwest Zone meet in Salt Lake City, Utah. Then next week I go to Boise Idaho and swim in a USAS meet.

    Warm - up
    300 back and free
    200 kick as 25 moderate/25 strong
    4 x 50/50 pace, (did 2 free, 2 back)
    2 x 25 off blocks with ez 25 after each
    (did 1 back, 1 free)
    200 easy free

    Main Set
    8 x 25 Kick/45 Strong
    (flutter on back, was going 20-23 on these)

    12 x 25/40
    1) 1st 12 1/2 fast
    2) 2nd 12 1/2 fast
    3) 25 easy
    4) 25 fast
    (Round 1 fly, fast one 15Ī
    Round 2 back, fast one 16Ī
    Round 3 free, fast one 14Ī)

    Cool down
    500 back and free

    Total: 2000 yards
    Categories
    Uncategorized
  20. Thu Nov 11th 2010

    by , November 11th, 2010 at 11:32 AM (Ande's Swimming Blog)
    Thu Nov 11th 2010

    meet in 9 days

    working on speed, strength, & racing with a touch of taper & a shave

    weighed 212


    Subscribe to Ande's Swimming Blog

    scy
    whitney Coached
    UT Swim center, main pool & diving well
    7:30 - 9:00
    trained with mike beside max tyler, todd, & chris
    WORE yingfa Jammer

    WARM UP
    400 fr finger tip drag
    300 fr
    200 k went 2:23
    100 IM

    Main Set

    assigned 4 x ??? on 2:30
    did: 4 x (2 x 50)

    200 easy

    assigned 4 x ??? on 2:10
    did 3 x (2 x 50)
    150 IM easy speed

    200 easy

    assigned 4 x ??? on 1:50
    did 4 x (2 x 50)

    200 easy

    assigned 4 x ??? on 1:30
    did 4 x 50 IM order easy speed

    10 easy

    2010 SCM Meets

    2010 Ron Johnson Invitational Arizona and Southwest Zone SCM Championship
    Sat 11/20/2010 & Sun 11/21/2010
    Tempe AZ
    Got Hotel, flight, & car rental
    found a killer hotwire.com deal
    3 star hotel, serves breakfast, 5 miles from pool for $43 a night!
    3 100 SCM Fly
    5 50 SCM Back
    9 400 SCM IM
    12 50 SCM Free
    17 100 SCM IM
    19 50 SCM Fly
    26 200 SCM IM


    Masters of South Central Regional SCM Championships
    Dec 4th & 5th
    San Antonio, TX
    Hosted by MOST
    NEED TO ENTER
    Categories
    Swim Workouts