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  1. Thursday, Dec. 8

    by , December 8th, 2011 at 05:26 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Swam around 1200-1300 yards easy

    ART, 30 minutes

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

    Felt pretty good today. I will probably take tomorrow off or do another easy swim. Heading out in the afternoon. Need to pack!

    I haven't thought overly much about goal times for this meet. I'd be thrilled to nail a couple starts and swim around the times I did last year. I'm swimming the same events with the exception of the 100 IM instead of 100 back (no 50 back either). I seem to rarely swim the 100 IM at taper meets because it often conflicts with fly/back events. I last swam the 100 IM on a few days rest last March and went a 1:04.3. Using the GB converter (which occasionally gives odd results), that would convert to 1:12.4. I'd like to go faster than that eventually, but this may not be the meet. I would definitely take that time based on the event rankings and LB results.

    After a lot of icing and ART, my elbows feel somewhat better.

    As usual, this is not the best weekend to be gone. I'm missing swim meets, races, and various holiday parties and gatherings. And I'm not remotely done shopping!

    Updated December 8th, 2011 at 07:10 PM by The Fortress

    Categories
    Swim Workouts , ART
  2. Wednesday, 12/8/11

    by , December 8th, 2011 at 04:35 PM (A comfort swimmer's guide to easy swimming)
    Pool is closing again so this was the last swim of the year here in Elko. For the rest of the month, if I want to swim I'll have to go somewhere else.
    SCY with swim buddy.


    Warm up (800)
    300 Swim – choice free & back
    300 IM - 25 kick/25 drill/25 swim
    8 x 25/30 Strong - 25 free/25 No free
    - for no free we did fly-back-breast-choice. I did back and J did breast for choice

    Main Set (1500)
    500 – 400 – 300 – 200 – 100 descend the set…
    500 smooth … to … 100 very strong
    30sr in between each swim
    - I swam back and J swam free. We were side by side for all of the set.
    - 500 @ 8:20, 400 @ 6:35, 300 @ 4:55, 200 @ 3:15, 100 @1:30

    Sprint Turns (at least 4) from mid pool
    4 Sprint Dives (12 )

    Warm Down
    100 easy

    Total: 2550 yards

    Updated December 8th, 2011 at 06:32 PM by poolraat

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    Uncategorized
  3. Onward!

    by , December 8th, 2011 at 03:43 PM (Elise's Fitness Fun)
    Back to posting. I've been so busy, I have gotten out of the habit of posting my workouts. Still not going as hard as I did two years ago, but intent on staying in decent shape.

    Tuesday
    Hit the pool for a quick workout. Air and water temp were perfect.

    200 warm-up
    5 x 100 dolphin kick on 2:00 - held 1:28 to 1:33
    6 x 50 back with paddles on 1:00
    4 x 50 breast kick on 1:00
    1 x 300 kick on side with fins
    6 x 50 - 3 rt/3lt/3 full strokes fly on 1:15
    4 x 25 AFAP fly with fins on :45
    100 easy

    2000 SCY

    Wednesday
    4 mile run on treadmill - averaged 10 minutes per mile.

    Bench press - bar x 10, 65 x 8, 85 x 6, 95 x 4

    Lat pull-down - 90 x 10, 110 x 8, 130 x 6, 150 x 4

    Hammer curls - 2 sets of 12 x 10

    Captain's Chair leg lifts - 2 sets of 25

    Plan for right now is to just do weights on upper body. When I do squats or leg presses, my quads do get bigger. I'm trying to avoid having to buy new pants, so think I'll stick with running to work my legs right now.

    No plans to enter any competitions in the near future, but want to be in good enough shape so that if I see one I want to do, I can get in meet shape quickly.
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  4. Sarasota Y Sharks Masters 5:30 AM Workout -12/09/11

    by , December 8th, 2011 at 01:36 PM (Sarasota Y Sharks Masters GOLD Workout)
    We have had a fairly tough week. Today after warmup we will do three sets of 1000 yards, one kick-one IM-one free.

    SCY
    WARM UP:
    1 X 300 5:00
    3 X 100 1:40
    4 X 50 :50
    1 X 300 4:30
    2 X 150 2:15
    8 X 25 :30

    1 X 200 kick 4:10
    2 X 100 kick 2:10
    1 X 100 swim 2:00
    4 X 50 kick 1:10
    8 X 25 sprint kick :50
    1 X 100 swim

    4 X 50 fly :55
    4 X 75 back 1:20
    4 X 50 breast 1:00
    3 X 100 IM 1:45

    1 X 100 easy 2:00
    1 X 50 fast 1:00
    1 X 100 easy 2:00
    2 X 50 fast 1:10
    1 X 100 easy 2:00
    3 X 50 fast 1:15
    1 X 100 easy 2:00
    4 X 50 fast 1:20
    1 X 100 easy

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts
  5. 12.8.11 - Thursday workout

    by , December 8th, 2011 at 08:52 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Looks like Roger is slowly ramping up to 5 days a week. Pool still a tad warm ~84.

    SCY

    500 Warm up

    6 x 50 - :45 Worked down to :33s
    8 Times through:
    * 25 Stroke/75 Free - 1:10 (Stroke IM order)
    * 50 Kick - 1:10
    * 2 x 50 pull - 1:05
    100 Easy
    Kind of a different set for us. We don't typically do this much rest. I pushed the 100s hard - fly 1:06, 1:05; back 1:07, 1:07; Breast 1:08, 1:08, free - 1:01, 1:02 - and treated the remaining 150 as active recovery.

    400 IM Kick Timed - 6:50 Might be the first time I went under 7:00. Kick continues to improve significantly.
    100 Easy

    400 IM Timed - 5:35 Not my best effort but not too bad considering it was at the end of practice. Went out a bit fast on fly and started hurting bad at 75 yds. Was still able to hold even w/ Roger and trailed slightly behind Dave. Backstroke is the killer for me. By the time I turned for breststroke, Roger was 20 yards ahead.

    200 Cool down

    (3900 Total)
    Categories
    Swim Workouts
  6. Can you say cr&%$y day

    by , December 8th, 2011 at 07:18 AM (Mixing it up this year)
    Even when the body doesn't cooperate I still go.

    500 free broken on :10R 1,2,3,4,1,2,3,1,2,1
    500 free kick w/fins every 3rd fly
    10x100@1:30 free w/ paddles & bouy
    5x100@2:00 free w/snorkle as 25 kick/75 swim
    500 free every 4th lap drill

    Total 3000 yards
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  7. Relativity

    by , December 8th, 2011 at 12:49 AM (Chicken's Nuggets)
    It's about five weeks since I ended my post-Catalina sulk and crawled back into the primordial soup that fills the pool at Edward Health and Fitness Center.

    I've never been fast, but marinating in the lake all summer turned me into more of a barnacle than a swimmer.

    For the first couple of weeks of my "return", I averaged about 1m 35s per 100 SCY. That's swimming time, not total interval, and with a rest of about 25 seconds in between each 100!!

    I felt slappy and uncoordinated, and would have looked it too, had my practices not been performed in secret.

    I've got a history of being a giver-upperer, but this time was different. I persisted with my agonizingly ugly workouts and finally made a breakthrough this week!

    I went to the pool last night after eating a roast chicken dinner with mashed potatoes and gravy. 2000 yards seemed like a goal and I did 4 x 500 yds of swimming. The first 500 was half drill, the second was half backstroke, but the third was 500 yards of real swimming all in a row! all 500 yards joined up end to end!! I don't remember the last 500 because I was dizzy.

    Today was even more magnificent. I swam an actual Sewickley Seadragons, Lane B workout, and stuck to the intervals-for the first time in well over a year. There were 400's and 200's. I made one of my 200's in 3 minutes!

    Going from stationary to merely prodigiously slow never felt so good.
    Categories
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  8. Dec 7, 2011

    by , December 7th, 2011 at 05:03 PM (Canuck Countdown)
    186 days until Day 1 of the FINA World Masters Championships

    Saturday, December 3
    Kinsmen Aquatic Centre
    WWU Pool (25m)

    Don't remember most of the workout except for this set:

    • 3 x 300 swim @ 4:30, 4:15, 4:00 (held between 3:43 - 3:50)
    • 15 seconds rest (to grab pullbuoy and paddles)
    • 3 x 300 pull @ 4:30, 4:15, 4:00 (held between 3:43 - 3:50)

    Total Distance = 4400 SCM

    Sunday, December 4
    Kinsmen Aquatic Centre
    WWU Pool (25m)

    600 warmup
    20 x 25 kick @ :30
    3 x (5 x 50) @ :50 (5 pull, 5 drill, 5 swim)

    swam the following set twice through continuous (1000m):
    25 dolphin kick @ :30
    25 fly/25 back swim @ :55
    25 fly/25 back/25 breast drill @ 1:30
    100 IM swim @ 1:50
    100 IM swim @ 1:50
    25 fly/25 back/25 breast drill @ 1:30
    25 fly/25 back swim @ :55
    25 dolphin kick @ :30

    200 EZ

    5 x 50 Fly @ 1:00 (2 drill, 2 swim, 1 FAST!)
    5 x 50 Back @ 1:00 (2 drill, 2 swim 1 FAST!)
    5 x 50 Breast @ 1:10 (2 drill, 2 swim, 1 FAST!)
    5 x 50 Free @ 1:00 (2 drill, 2 swim, 1 FAST!)

    100 EZ

    Total Distance = 4150 SCM

    Tuesday, December 6
    Kinsmen Aquatic Centre
    EWU Pool (25m)

    400 warmup
    600 something (can't remember)

    6 x
    (50 kick @ 1:10,
    100 Drill @ 1:50,
    50 Build @ :60)
    alternate 200 free and 200 IM

    The following set was continuous:
    6 x 50 swim with fins @ :50
    30 seconds equipment switch
    6 x 50 pull @ :50
    6 x 50 swim @ :50

    The following set was continuous:
    100 Free @ 1:45
    100 Free @ 1:35
    100 Free @ 1:25
    100 Free @ 1:40
    100 Free @ 1:30
    100 Free @ 1:20

    6 x 50 EZ @ 1:00

    Total Distance = 4000 SCM

    Comments: Still not healthy! I stayed home from work on Monday, December 5 and went to the walk-in clinic again because my ears and throat hurt so bad. But the doctor didn't see anything indicative of a bacterial infection, although he did do a precautionary throat swab to test for strep.
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  9. Wed., Dec. 7

    by , December 7th, 2011 at 04:57 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    6 x 50 fly drills

    4 x 50
    25 easy speed fly + 25 EZ

    3 x 50 burst + cruise
    -- all dolphin kick bursts
    50 EZ

    1 x 25 AFAP free
    -- 10

    175 easy

    Total: 1500

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

    I may have one jitter. Or, I may just be paranoid about traffic and yelling in my head at drivers today. And all this icing is cutting into my stretching time. Really hoping to have time for both tonight.

    Weekly roundup by Swim Science --
    some good blurbs here --
    http://www.swimmingscience.net/2011/...-round-up.html

    Timeline for NE Champs:
    https://docs.google.com/viewer?a=v&p...iYzcw&hl=en_US.
    -- I'm still undecided on when is the best time to swim the 50 free: Saturday and be forced to do 4 events or Sunday with only 20 minutes rest listed between the start times of the 50 fly and 100 free. I'm in the final heat of the 50 fly, but there may 8 heats of 100 free before me.
    Categories
    Swim Workouts
  10. Almost there - 12/07/11

    by , December 7th, 2011 at 01:18 PM (Workout Swimmer)
    Haven't written in here for a few days - went out of town to watch my son in his meet ( and he did very well, thank you!!) & then when I came back I wasn't feeling very well. I am VERY close to my GTD goal!!
    " Congratulations! You are on pace for achieving your goal this year:
    My goal pace: 467.12 miles required as of today to reach my goal by the end of the event
    My actual current pace: 497.22 miles as of today"
    I remember when I thought this was a rather lofty goal and that I would never achieve it - and then I started swimming with ATAC & boy, the yards add up!! The following are the last 3 workouts I've done - like I said, I've been under the weather, and having a bit of trouble feeling like I could really push it, but at least I got in the water. TITW most important, as we all know.
    Monday
    500 back/free
    500 locomotive pull
    5 x 100 stroke/free on 1:30 (fly/free/back/free)
    4 x 50 kick on 1:00
    100 easy
    8 x 125, 75 free, 50 off stroke on 1:50
    100 easy
    5 x 100 kick on 2:00 w/zoomers
    2 x 400, one pull, one breast free
    Total: 3800
    Tuesday w/lunch bunch at Trousdale
    300 warmup
    16 x 50 (SKPS) on :50 & :60 (kick)
    4 x 200 on 2:45
    The following six times through:
    2 x 100 on 1:30
    50 on 1:00 (sprint)
    100 easy
    Total: 3400
    Wednesday
    600 back/free
    2 x 300 pull
    5 x 100 stroke/free on 1:30
    100 easy
    16 x 50, stroke & free in groups of 4 on :50
    200 easy
    12 x 75 on 1:30 kick, first 6 free
    100 easy
    Total: 3800


    ** Side note to report on my elbows. Rheumatoid Arthritis is an interesting thing - you'll have flares that knock you on your butt for 48 hours, and then you'll have these low grade chronic pains that just are always there as well. Never thought the RA would hit the elbows, as I've been told it favors the smaller joints, like the hands & feet, but I did open the door, so to speak. Yesterday I was on the verge of tears, I was so frustrated with my body, feeling sick, can't get any "good lung air" from whatever fumes I inhaled at the UF O'Connell center this past weekend, and then, to top it off, my elbows began bothering me again on Monday. Wore my "compression sleeves" on Tuesday, which of course slows me down in the water a bit, but the biggest problem was that I felt like my throat (trachea) was so swollen, I could hardly get any air in, yet I wasn't wheezing. Anyways, I took some actual Aspirin, because I don't want to go on yet another course of prednisone, and this morning, I was much better - not completely fixed, mind you, but better. And the breathing is better too. I still had to come home and take a nap after practice though - good thing I didn't have to work today!
    Categories
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  11. Wednesday, Dec. 7, 2011 5:00am

    by , December 7th, 2011 at 01:15 PM (Fast Food Makes for Fast Swimming!)
    Let the taper begin!!

    I just swam easy today, no major effort and definitely not in the mood for anything long or fast paced either.

    Warmup:
    200 Free
    100 Kick
    200 Free Pull
    8 x 50 Kick w/ board @ 1:00 (went :44-45s)
    100 Free

    10 x 50 @ 1:00 (dolphin kick on side/fly one arm drill by 25s)

    100 EZ
    ----------------
    1600 Yards

    Yup, that was it. I need a little rest. No more doubling for me this week.
    This whole thing took about 45 minutes...I was doing a lot of talking between everything.
  12. SArasota Y Sharks Masters 5:30 AM Workout -12/08/11

    by , December 7th, 2011 at 01:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 300 5:00 4:30
    2 X 100 1:40 1:30
    4 X 75 1:15 1:05
    Two rounds. Round 1 intervals left, 2 right.

    5 X 100 kick 2:10
    1 X 100 swim

    1 X 400 IM 6:45
    1 X 100 free 1:45
    1 X 300 IM 5:00
    1 X 100 breast 2:00
    1 X 200 IM 3:30
    1 X 100 back 1:45
    1 X 100 IM 1:45
    1 X 100 fly -

    1 X 250 4:00
    5 X 50 :40
    Three rounds, free

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  13. Wed Dec 7th 2011

    by , December 7th, 2011 at 12:46 PM (Ande's Swimming Blog)
    Wed Dec 7th 2011


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    JR Nats start tomorrow at the UT swimcenter where I train so our only workouts are 5:00 am - 6:30 am

    Whitney Coached
    scy UT Swim Center: main pool north end
    5:00 - 6:30 dove in 5:16ish
    wore B70 jammer
    trained with max & nate
    beside Tyler Todd & James

    Warm up
    missed most of it DID a 200 fr

    Main Set:

    4 rounds (one each stroke IM order) of:

    4 x 25 on 30 desc
    3 x 50 on 1:00 desc
    2 x 75 on 1:30 desc
    100 fast followed by
    400 something

    felt great yesterday and made some tough sets
    today felt like I couldn't fight my way out of a wet paper bag
    felt slow and weak

    ~ ~ ~ ~

    My next meet will probably be SCY zones
    Categories
    Swim Workouts
  14. Tue Dec 6th 2011

    by , December 7th, 2011 at 12:20 PM (Ande's Swimming Blog)
    Tue Dec 6th 2011


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    Whitney Coached
    scy UT Swim Center: main pool north end
    6:30 - 8:00 dove in 1st
    wore B70 jammer
    trained with mike & nate

    Warm up

    900

    Main Set:

    5 x 200 fr on 2:30

    switched to diving well

    5 x 200 fr on 2:15 went 2nd behind mike
    kinda surprised I MADE IT!

    5 x 150 k on 2:00
    Made it

    5 x ? on 1:30

    CAN'T REMEMBER THE REST
    I THINK THERE WAS A LITTLE SOMETHING BETWEEN ROUNDS
    Categories
    Swim Workouts
  15. Mon Dec 5th 2011

    by , December 7th, 2011 at 12:09 PM (Ande's Swimming Blog)
    Mon Dec 5th 2011


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    Whitney Coached
    scy UT Swim Center: main pool
    noon - 1:15 dove in around 12:10
    wore B70 jammer
    trained with korey & kelly

    Warm up
    swam easy

    Main Set:

    assigned 2 rounds of

    50 fr on :40, 50 k on 50
    100 / 100
    150 / 150
    200 / 200

    did all the kicks & skipped 50's in the 100, 150 & 200 swims
    Categories
    Swim Workouts
  16. Workout 12/07/11

    by , December 7th, 2011 at 10:34 AM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    Stretch day before work this am

    200 fr/200 back

    2 x100 pull with buoy
    - 25 dps, 50 fast arm rate, 25 ez

    2 x 100 kick (fr and back)

    200 wd various

    (1000, 20 min)

    ---

    Got up early and battled the crowds to just stay wet. Shoulders still a little tight, but I had a good feel for the water.

    Updated December 7th, 2011 at 01:50 PM by rxleakem

    Categories
    Swim Workouts
  17. This one was for Pete. No, the other Pete. The Real McCoy.

    by , December 7th, 2011 at 09:39 AM (Random Nonsense)
    Team Practice SCY

    Warm Up
    - 250 swim
    - 200 kick w/ fins
    - 250 swim
    Transition
    - 200 swim/catchup/fist/swim
    Main Set
    Choice of T1000, 5x200, 10x100
    - 10x100 on 1:10 (1:04*, 1:08, 1:08, 1:08, 1:08, 1:09, 1:09, 1:11 qbreak, 1:08, 1:13)
    -- big qbreak (about 2 minutes)
    - 4x150 free on 2:00 (PFS)
    -- equipment change
    - 4x150 free on 2:00 with paddles and buoy
    Cool Down
    - 6x50 back/free ez

    We (Josh and I) were expected to do the T1000, but since we did it last month, so I thought we would pick something else and convinced Josh to take a shot at 1:10s. It wasn't hard to convince him, so something is wrong with him.

    Morning Humor: After I told Josh I wanted to do 1:10s
    - Anna (who I swam with Monday): What? You did 1:15s Monday with me just to cater to my ego!
    - Me: I did 1:15s for a lot more than 10x100s Monday and neither of us are sure we can make 1:10s today
    - Josh is laughing at Anna
    - Me: But yes Anna, I do pick my intervals to cater to your ego.
    - Anna pushing off the wall (w kick board) giving me an eye roll: Of course you did!

    Josh took off on the 100s a little fast I thought, but I was a little worried that maybe I was a little off so didn't let him get too far ahead. He was a body length ahead of me and I came in at 1:04. F! On #2 he was WAY ahead, on #8 we hit the wall at the same time Started being difficult around 5 and a better pace on the first one would have delayed that by 2 or 3.

    After we finished coach said he had wanted to see how much we had improved on the T1000. A little late to tell us that.

    * pmccoy special

    PFS: Pretty Slow
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  18. 12.7.11 - Wednesday workout

    by , December 7th, 2011 at 09:18 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Pool temp 84. Another excellent workout. Mostly IM stuff today. I'm getting more comfortable with 2:45s for my 200 IMs.

    500 Warm up

    2 x 100 Free - 1:30 (Tiger tumblers)
    2 x 100 IM - 1:30
    2:00 break

    5 x 200 IM - 2:45
    I did these IM (2:40)/Free (2:30)/IM (2:42)/Emergency potty break/IM (2:44). Went hard on the IM and easy on the free. I remember not so long ago when 2:30 was pretty much a sprint - especially after a hard IM.
    100 Easy

    5 times through
    * 100 - 1:30 (:05) up/down kick
    * 100 Pull - 1:30
    * 100 - 1:30 (:05) up/down kick
    * 200 - 2:45 convert free to IM (2:25, 2:30, 2:44, 2:43, 2:44)

    200 Cool down

    (4700 total)
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  19. Working the lower back again

    by , December 7th, 2011 at 07:22 AM (Mixing it up this year)
    That means a fly day.

    10x50@:50 free
    500 free kick w/fins as 25 easy/25 moderate/25 fast
    10x50@:55 fly alt 25 rt arm/25lt arm w/fins
    600 fly kick alt by 100 on side/on back w/fins
    12x25@:45 fly w/paddles
    4x100@:10R free w/snorkle as 25 kick/75 swim
    200 free easy

    Total 3000 yards
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  20. Workout 12/06/11

    by , December 6th, 2011 at 10:23 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    Wu:
    200 fr/200 bk/200 im drill
    500 Noah's Ark pull with buoy
    50 ez

    Three times thru:
    - 50 dps :10 sr
    - 25 sprint into
    - 25 ez into
    -100 kick

    4 x 50 quarters strong free

    250 various wd

    (2200 yds/40 min)

    ------

    Still dropping yardage and adding more fast swims for this week. May try to swim tomorrow before work, depending on how I'm feeling.

    Wore my drag suit today and felt good. Did free, back,im on the main set, trying to dodge the other five people in the lane - very busy tonight, probably due to the wet day here.

    Ate lunch at my son's school, then was able to swim before supper and Bible study tonight. I was able to get some forms filled out at my daughter's school for being a chaperone, so all in all a productive day off.
    Categories
    Swim Workouts