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  1. Zone 3: A very painful zone

    by , January 4th, 2012 at 12:35 PM (Random Nonsense)
    Team Practice SCY - No one on my send offs
    Warm up
    - 300 swim
    - 150 kick w/fins
    - 300 swim
    - 150 drills
    Main Set
    - 2x400 on 6:30 broken at the 200 for 15s; #2 80%
    -- 2:12/2:22; 2:11/2:19
    - 100 back recovery
    - 4x200 on 4:00 broken at the 100 for 10s; #2 90%
    -- #1s (3,2,3,5), #2s (5-6)
    - 100 kick recovery
    - 4x100 on 2:00 broken at the 50 for 5s; #2 100%
    -- 29/31, 28/30, 29/31, 30/33
    Cool down
    - 300 ez

    There were supposed to be 8 100s for the pattern spotters. Given the intervals, it was a 75 minute workout, which I did not get in the pool early enough to finish ... and I blew up on #4.

    I didn't really understand the 80,90,100 progression on the back half of the broken swims and what the front half was supposed to be, so I pushed the front half and dialed back the back half some.

    The second 50 of the broken 100s were 100% effort, but with only 5s rest, weren't that close to the first 50. My goal was to break 30 4x and call an end to the set. Attempting to break 30 on the second 50s probably resulted in me blowing up and not breaking it on the 4th 100. I was really really hoping to break 30 four 50s in a row.

    Very good set for me.

    During the 100s the coach came down and asked if I was going to finish, and I told him no. He said Wednesday's are going to be distance day going forward, which I thought was funny but knew he actually meant the workouts would be closer to 4k than our typical 3k, not that is would actually be distance focused.

    Zone Reference:
  2. 01.04.12 - Wednesday workout: 2 x 500 fly and more!

    by , January 4th, 2012 at 10:44 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool temp ~83. Wore drag suit but dropped it quickly. We did 3000 yards of fly including 2 500s. Good thing is that the fly is on an pretty long interval and meant as recovery (did I really say that?). After the 125 on 1:30, we immediately pushed off on a 500 fly which sets up a nasty mental battle. After about 100 yards, it really does feel better. Just seems like forever before you get to 20 lengths. I think we held a 1:35-1:40 pace for the distance fly.

    The total yardage was a little higher than we normally do as well. But the 5800 yards has me ahead of my GTD pace of 750 for the year. Hopefully I'll be able to keep that up.


    400 Warm up

    2 Times through
    * 25 k - :40; 75 Pull - 1:10; 25 Bk/100 free - 1:50
    * 100 Fly - 2:00
    * 25 k - :40; 75 Pull - 1:10; 25 Bk/100 free - 1:45
    * 200 Fly - 4:00 (dropped drag suit)
    * 25 k - :40; 75 Pull - 1:10; 25 Bk/100 free - 1:40
    * 300 Fly - 5:00
    * 25 k - :40; 75 Pull - 1:10; 25 Bk/100 free - 1:35
    * 400 Fly - 7:00 (did 350 first time through)
    * 25 k - :40; 75 Pull - 1:10; 120 free - 1:30
    * 500 Fly - 9:00
    * 50 Easy (Skipped second time through and went straight to cool down)

    100 Cool down

    (5800 Total)
    Swim Workouts
  3. Day 3 and this is kicking my &$%)

    by , January 4th, 2012 at 08:45 AM (Mixing it up this year)
    Sprinting is hard. Actually I think I did better today than yesterday. My kick is still seriously lacking power but it will get better.

    3x(100 swim, 100 kick, 100 IM sub back for breast)
    6x50@1:00 free w/fins odd 25 shooter/25 easy free even 25 easy free/25 shooter
    Shooters are much easier with fins
    4x25@:30 fists free
    4x25@:30 build free

    4x50@:50 free
    4x25@:30 free kick w/board made first 2
    4x50@1:00 back made up the loss from the kicks on the first one
    4x25@:45 back kick (I couldn't make :30)
    1:00 VK :15 AFAP & :45 easy(not so easy for me)

    4x75@1:30 free last 25 100 pace (held 1:00 last lap felt really strong on both sets like this)
    4x25@:35 shooters (I did the dolphin as far as possible then easy free goal was to get beyond the first red line which is the 15m mark for the other direction)
    4x75@1:30 free last 25 100 pace
    4x25@:35 shooters
    1:00 VK :15 AFAP & :45 easy

    200 easy free w/snorkle

    Total 3000 yards

    I have learned that I float really well. It is actually hard for me to stay under water for long distances. Someone commented during my 1500 that it looked like I was using a pull bouy. That is my challenge to kick better and stronger too.

    Ended my day with my upper body weight routine from Saturday. Not sure waht I will do for the lower body with my lower back and knee issues I need to be careful. I may do that on my Compex Muscle Stimulator.

    Updated January 4th, 2012 at 10:35 PM by Donna

  4. Downward facing... doggone my shoulder's tight!

    by , January 4th, 2012 at 01:45 AM (Alex's swim journal)
    Beware of canine motif in today's entry. This was a day for the dogs! Opened the day with a visit to the vet with Sparky, who has had all sorts of issues lately, but was given a clean bill of health (wish I could say the vet's bill was as clean--ouch!). That's the good news. Closed the day with a yoga pose that many are familiar with and that I have used in the past to simultaneously loosen up shoulders, hams, and calves: the Downward Facing Dog pose. Here it is if you're not familiar:

    I used to think it was called that because every time I put my body into this position Sparky would appear--upside down and face to face. No sense of personal space, but it's all cool, we love him anyway. Today the pose was not comfortable; left shoulder still cranky, and basketball with the sixth graders today after school was not helping.

    Cold is pretty much gone, but my swim came very late in the day... time enough to cool down and tighten up after basketball; so it wasn't that great. 2K (2200 SCY) in 40 minutes:

    4 x 250 (200 hard/50 easy)
    5 x 150 (100 hard/50 easy)
    250 recovery (breast, easy free)
    4 x 50 on :50

    Really didn't have a warm-up, probably not good, I know, but that's why we have ibuprofen, right?

    I was under some time constraints as I didn't get into the pool until about 45 minutes to close. 200s in 3:15-3:17; 100s really slow (1:32-1:37), but I was feelin' tight and uncomfortable at that point.

    I'm callin' it a night! I'll have to save my musings on Dante's Paradiso 3, nineteenth-century painting, and swimming in Lake Michigan for tomorrow.
  5. Tuesday, January 3, 2012 5:00am

    by , January 3rd, 2012 at 08:54 PM (Fast Food Makes for Fast Swimming!)
    I took a look at PWB's new workout forum, and got this idea for today's workout from his "ladder land" set.

    [ame=""]U.S. Masters Swimming Discussion Forums[/ame]

    2 rounds of:
    200 Free
    100 Kick w/ board
    200 Free Pull

    Push the Frees on the way up/cruise IMs up.
    Fast on the IMs on the way down/cruise frees down.

    100 Free @ 1:15 (1:06)
    200 IM EZ@ 3:00 (Drill on the fly) others full stroke
    300 Free @ 3:45 (3:28)
    400 IM EZ @ 6:00 (Fly 25 Drill, 25 Swim, 25 Drill, 25 Swim) others full stroke (was 5:20)
    ** (insert wussy modification here)
    300 Free @ 4:00
    200 IM Fast @ 3:00 (very tough, 2:29)
    100 Free @ 1:20

    12 x 75 Free Pull @ 1:00 (:51-:54s)
    3500 Yards

    **If you took notice, I skipped the 500 Free, and 400 IM on the decline side of the ladder. I wasn't sure what kind of timeline I was on, and didn't feeling like killing myself after my 9000 yard day yesterday. Plus I need to do more longer swims as well...this set told me that. I think PWB's practices are harder than they look on paper.
  6. Lunchtime LC swim

    Today was a special treat—a LCM swim in the middle of the day. Usually the only lc hours are 6-9 on weekday mornings, but the pool was closed during those hours today due to temps dropping below 30 last night. Instead, it opened at 11, and was set up long course—probably at the request of one of the visiting teams, Delta State, who was working out at that hour. I arrived at the pool around 11:30, chatted a bit with the Delta State coaches, who were very friendly, then hopped in one of the empty lanes for the following gentle workout:

    1000 warmup (400s, 200k, 200p, 200dr)

    5 x 200 FR @ 3:45, odds pull, evens swim [held these at 3:15-2:20]

    5 x 100 BK/FR halfsies @ 2:05 [descended 1:55 > 1:40]

    200 warmdown + play

    In the warm pool under the strong midday sun I forgot what a cold day it was. Getting out I was reminded—temps only got into the mid-40s here today, plus there was a brisk wind. Hurray for swim parkas!

    In the locker room I met a visiting masters swimmer from Germany. I had noticed her in the next lane clipping off 1:30s on some longish freestyle swims. We talked about Worlds in Italy next summer—she’s made her reservations for the meet already—and about IGLA champs in Iceland, and about the ups and downs of training as masters athletes. I liked her and hope to see her at the pool again soon.

    Delta State facts: The Statesmen and Lady Statesmen (why do colleges give their women’s teams such awful nicknames) are a DII program from Cleveland, MS, and their colors are dark green and white. The Fighting Okra is the university’s unofficial mascot. They heard about the PCB pool from other coaches at nationals last year. They’re not planning any open-water training sessions while they’re at the beach, at least not after today’s cold weather. Three Lady Statesmen who retired to the locker room early report that drylands have been brutal during this training trip. They have a sweet 50m pool back home, but it’s indoors.

    In beach news, yesterday I was a little concerned to see a couple of man-o-wars washed up on the sand. But I only saw 2 in a long beach walk, and today I saw none, so maybe we won’t have an invasion of the little beasties. If all looks clear tomorrow I might opt for the gulf over the pool, even though the water temp has dropped a bit and is now in the high-50s.
  7. Tuesday, Jan. 3

    by , January 3rd, 2012 at 05:32 PM (The FAF AFAP Digest)

    RC and ankle exercises
    HS hi row, 140 x 1 x 8, 150 x 3 x 8
    leg extension, 100 x 4 x 8
    deadlift, 135 x 3 x 8
    push press, 60 x 3 x 10
    explosive leg press, 290 x 3 x 12
    rear felt fly, 85 x 2 x 8, 100 x 1 x 6
    med ball slamming, 5:00
    extreme angle isometric squat, 3:00


    Warm up & Transition:

    600 various

    8 x 50 fly drills
    odds = caterpillar
    evens = single arm

    10 x 25 breast dolphin with wiffle ball under neck
    50 EZ

    5 x 100 backstroke kick w/fins @ 2:00
    -- by 25s: 6 SDK, 8 SDK, 8 SDK, shooter @ 100 pace
    -- around 1:00 on all of them
    -- did not increase from 8 to 10 on 3rd 25 because that would be an entire length with an easy speed fin kick

    100 EZ

    Speed Set:

    6 x (50 AFAP w/fins + 150 EZ) @ 5:00

    1 = fly, 23 mid
    2 = flutter kick w/board, high 23-24 flat
    3 = 25 dolphin kick w/board, :5 break at 25, and 25 back shooter, high 20-21 flat

    repeated order on second round:

    4= 24 flat
    5 = high 24-25 flat
    6 = 21 mid

    50 EZ

    Total: 3150


    Random thoughts:

    1. The deadlift didn't bother my elbows. But I was still cautious and started at a low weight. I think I will deadlift just 1x week since it's such a taxing exercise and very methodically increase weight to let the joints adjust.

    2. I tried the push press for the first time in a long while. I love this explosive exercise. But the thing that seems to bother my elbows most is cleaning a weight from the floor, which you have to do to start this exercise. So I may not increase weight until the elbows are fully healed.

    3. From now on, I will only do explosive leg press rather than working on increasing max weight. The power aspect seems more valuable.

    4. I was tired the back half of that sprint set. Hence, the times falling off somewhat the second round. I lost some sprint conditioning in December with the taper and post taper workouts. I'm sure I'll bounce back in a couple weeks.

    5. I may finally go to bikram tomorrow. I've been waiting until the cold improves b/c breathing is essential for bikram.

    6. I need to do some more hypoxic backstroke work after ignoring it all fall.

    7. Gonna be tired after today. Need to look for my compression tights.

    8. I ended the year with 331 miles. Not bad considering I had three long tapers, a major vacation and some missed training due to illness. Of course, much of those miles are recovery and drill work.

    9. I had a recovery drink and energy bar after weights while driving to the pool. Not sure I ate enough breakfast or lunch because I got hungry while swimming.

    Updated January 3rd, 2012 at 06:02 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  8. Tue Jan 2nd, 2012 LCM

    by , January 3rd, 2012 at 05:29 PM (Ande's Swimming Blog)
    Tue Jan 2nd, 2012 LCM

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

    Trained SCY yesterday, Mon 1/2
    but didn't blog was helping out wife, arrived 45 min late did
    4 x 75
    12 x 100 on 1:15
    every 4th IM
    800 something then got out, felt fried and tired from Sun but not sore

    Whitney Coached
    LCM UT Swim Center: main pool
    6:30 - 8:00 dove in 6:45
    wore Speedo endurance jammer

    Warm Up

    missed it

    Main Set

    2 rounds of:
    4 x 50 fl desc
    200 fr ned split
    4 x 50 bk desc
    400 fr neg split
    assigned 4 x 50 br, did br pull fl k or bk
    800 fr (R2 got out after 200)

    2012 Meets (I'm considering)

    March 30, 2012
    South Central Zones, SCY
    South Lake, TX

    April 25-30
    USMS SCY Nationals
    Greensboro, NC
    Order of Events

    July 5-8, 2012
    2012 USMS LCM Nationals
    Qwest Center, Omaha, NE
    Order of Events

    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX

    Updated January 6th, 2012 at 03:02 PM by ande

    Swim Workouts
  9. Recovery Day 01/03/2011

    by , January 3rd, 2012 at 04:47 PM (Workout Swimmer)
    Easy day today. Just sorta stretching it out.

    4 x 150 (100 free 25 back/25 breast)
    3 x 200 on 3:00
    2 x 500 pull, broken at the 100 for 5 secs, followed by an easy 50 after each (held around 1:12-13's)
    12 x 50, 2 on :40 (fly/free by 25) kick one on :55
    150 very easy
    Total: 2950

    Swam at Meyers with the lunch bunch today - got there exactly on time, and the three main buddies had gotten there 15 min early and were already into the main set. Would've been nice to have gotten the memo. Actually worked the first broken 500, and the 50's fly/free - that's pretty tuff on the :40 & doesn't leave much time to catch your breath, at least not for me.
    Air temp this AM was well below 30 F, so pool wasn't open until 8:30 - I figured I had the day off, why not just stay around the house & go at lunch - drove my superstar over however. Really concerned for him - he's a breaststroker & complaining of knee pain for the past 5 days. He's not been doing any breaststroke to rest his knee, but now his arms are dead tired. I think his coach specializes in over working the kids. Got an appt with the doc tomorrow to get a look see from the inside out. Sure hope its just a sprain & not a meniscal tear.
  10. Sarasota Y Sharks Masters 5:30 AM Workout -01/04/12

    by , January 3rd, 2012 at 04:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 300 5:15 4:30
    2 X 150 2:45 2:15
    2 X 100 1:45 1:30
    Two rounds. Round 1 intervals left, 2 right.

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

    6 X 250 free 3:45
    Negative split all six.
    Swim or pull.

    12 X 50 1:15
    Odd: easy Even: fast

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  11. Monday, January 2, 2012

    by , January 3rd, 2012 at 01:46 PM (A comfort swimmer's guide to easy swimming)
    First swim workout of the new year. Was in Boise and worked out with my coach (she swam with me). Then we did a 1 hour spinning class.


    Warm up (900)
    400 Swim - 200 kick - 200 pull/scull by 50’s
    4 x 25/30 desc to fast

    Main Set (1750)
    4 x 50/50: Free - Strong
    1 x 100/2:00 smooth - dps
    1 x 200/4:00 back - strong
    1 x 100/2:00 smooth - dps

    5 x 50/50 free - Strong
    1 x 200/4:00 smooth
    1 x 500/30 sr, neg split
    1 x 200/4:00 smooth

    Kick (250)
    1 x 250 Moderate - Negative Split

    Warm down
    100 easy

    Total: 3000 yards

    Updated January 3rd, 2012 at 05:15 PM by poolraat

  12. Workin' the middle of my IM

    Solo swim this morning. Winter also showed up this morning. It went from being around 70 to the low 30's in two days. Moving further south is looking pretty good right now.

    200 IM drill
    200 bouy only
    200 kick
    200 IM drill

    2 x through
    8 x 50 bk/br w/10 @ 80%
    200 kick
    200 swim @ 90%
    4 x 25 sprint
    100 EZ
    --round 1 back on 200's and 25's
    --round 2 breast on 200's and 25's

    4 x 100 IM @ 1:40 descend

    4 x 50 @ 50 w/d


    On the 50's (bk/br) I tried to work my "new" turn. I can do it fine with my right hand reaching for the wall but still have troubles with my left side reaching. My turns aren't consistent enough to always end up with my right side reaching.

    BTW, Go Spartans!! I had to work yesterday but was able to rush home and catch the triple OT's.
  13. Workout 1/3/12: It's all about to change

    by , January 3rd, 2012 at 10:31 AM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    200 FR/200 BK
    12 x 50's on :45
    - Every 4th Backstroke

    50 ez

    Go four times through:
    - 100 Kick
    - 150 Pull with Buoy
    (I did the first time through on 1:45, then 2:00 for the last three)

    50 ez into a 200 w/d
    (2300yds, 45 minutes)

    Pool temp is still up there ~85, so it is tough to get going. I got in after dropping my son off at school and before I go to work shortly.

    I am looking to increase my w/u's this year by tossing in some 50's - I think I will settle on 800-1000 as time goes on.

    I am still able to kick the 100's around 1:30-5, so I will look to increase the yardage there as well. I did the cycles FR/BK/SDK/FR kicking, then pulled FR/BK/FR/BK. I pulled the FR around 1:47, and the back around 1:58 - so after the first time through I just upped the time to 2:00.

    I was going to get another smaller set in, but I was just feeling hot and didn't feel like bothering with more. Now it is time to get a bit more serious and increase my efforts as I look to build in more yardage - pwb has offered some good assistance in this area.
    Swim Workouts
  14. 01.03.12 Tuesday workout

    by , January 3rd, 2012 at 10:12 AM (Pete's swim blog)
    Swam w/ Roger next to Dave and Dave. Pool temp ~83. Wore a drag suit until the timed 400 IM. Getting used to the drag suit again.

    400 Warm up

    4 x 100 IM - 1:40 (I did Fly/Br/Br/Free)
    400 Free - 6:00 (5:02)
    2 x 100 IM - 3:10
    400 Free - 5:45 (4:54)
    100 Easy

    400 Free - 5:30 (4:58)
    400 IM - 6:30 (5:55 - Fly/Br/Br/Free)
    400 Free - 5:15 (4:56)
    100 Easy

    400 IM Timed (5:37)
    50 Easy
    Went out at a very fast pace holding with Roger and Dave through 75 yards. Dave and I faded on the last 25 of the fly. Then, Dave dropped me on the backstroke . 5:37 isn't too bad for the end of practice.

    2 Times through
    * 50 Easy Kick - 1:10
    * 50 Hard Kick - 1:10
    * 50 Easy Kick - 1:10
    * 50 Hard Kick - 1:10
    * 50 Easy Pull - :50
    * 50 Hard Pull - :50
    * 50 Easy Pull - :50
    * 50 Hard Pull - :50

    150 Cool down

    (4800 Total)
    Swim Workouts
  15. Day 2 of my attempt to learn to sprint

    by , January 3rd, 2012 at 09:25 AM (Mixing it up this year)
    It was hard. I felt so slow, sluggish and uncoordinated, but I push on.

    I did get one surprise this morning the pool was long course not short course.

    600 free
    10x50@1:00 odds drill/swim evens kick/swim
    8x25@:40 shooters w/fins odds burst & cruise evens easy speed
    4x50@1:30 torque drill w/paddles
    4x100@:15R shooter then easy free off each wall
    Pyramid CNS Stimulation 50's
    10x50@1:00 AFAP breakout and 3,5,7,9,11,9,7,5,3,11 fast strokes & cruise
    100 EZ
    4x25@1:00 parachute & fins 15m dolphin then cruise
    4x25@1:15 paddles & parachute
    2x50@1:30 free w/snorkle 15m kick/20m swim/15m kick
    200 EZ w/snorkle

    Total 3000 meters
  16. "You'll need to pick up the pace..."

    by , January 2nd, 2012 at 10:42 PM (Alex's swim journal)
    0.26% of my goal for 2012 complete!

    2000 yards at 2PM on the 2nd day of 2012. But I felt like . The cold I ended 2011 with is already on its way out, but in its wake has left me feeling like a shell of my normal self: low energy, cloudy/swollen head. The world seems like a really bad pirated version of itself recorded by someone's cell phone and uploaded to youtube!

    Needless to say the 2000 yards was not impressive:

    1. 10 x 50 on :50 for a warm-up.
    2. 10 x 100 on 2:00 (I would have liked to keep a shorter interval on this main set, but just wasn't feelin' it).
    3. 10 x 50 no rest (alternated hard/easy).
    4. Crawl out of the pool and slither over to the steam room.

    Hope to be back to normal tomorrow. Tired of feeling like Donatello's "Magdalene"; see this haunting photo of the sculpture on Wikipedia Commons:,_maria_maddalena_02.JPG

    Would rather feel like Donatello's bronze "David" (but with a speedo).
  17. Workout 1/2/12: Year of Jubilee

    by , January 2nd, 2012 at 10:22 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    200 FR/200 BK
    12 x 50's as:
    - Odds: FR/BK/one arm fly x 50 on :50
    - Evens: Kick same order as above on :55

    4 times through 4 x 100
    - Descend time: 1:30, 1:25, 1:20, 1:15
    - so ... Leave on :60, :30, :55, :20
    - q break to next :60
    - Swim FR 1st, 2nd, and 4th times thru
    - Swim BK on the 3rd flight
    - Now, break up the 100's as such:
    - 1st: 25 swim/75 fist drill
    - 2nd: 25 swim/50 fist drill/25 swim
    - 3rd: 25 swim/25 fist drill/50 swim
    - 4th: all swim - hard

    (that sounds way more confusing that it was swimming it - sorry)

    1 x Noah's Ark Pull with buoy on 7:00

    200 ez warmdown
    (3300, 60 min)
    I thought that our pool would be super packed today, but not so much. There was a noodler getting swim lessons in the "fast" lane, so I moved over one and split with 2 other folks. I can only think that the morning swims are even more busy with the first of the year.

    I spent the New Year working, but all was quiet. I stayed up until midnight and had some sparkling grape juice with the family before heading to bed. The first of the month service at the nursing home was moved to 9am, so after that I went to work from 10-2 (I'll get paid for 8 hours though).

    This afternoon I helped the high school team with flipturns. It is really neat to see the big differences in ability (some kids are first timers while others are on the town team) but cool how they all love swimming. They didn't mind the old dude giving advice, and seemed to learn something along the way.

    Tonight I was looking to get some yards in and that 4 x 4 x 100 fit the bill. That was really long to write up, but it went quickly. My fast 4th 100's on each turn were: 1:08, 1:05, 1:13 (bk), 1:07. I pulled the ARK at 6:23 - my shoulders were screaming at me a bit.

    Good news at the pool in that my swimming buddy Greg registered for Masters for the first time this year. He is a great swimmer and had fun at the squad meet a few weeks back. We'll time each other for the One Hour Swim at some point this month. That makes the NEM workout group of BAM 3 registered swimmers.

    Finally started to get some more snow here in my corner of the world. It's spitting right now, we'll have to wait to see if it sticks in the morning.

    Oh, Jim asked me to change my avatar in order to get a shot at the blog TT, but I could only find a Shetland Sheep, not pony. Oh well, it will be useful if I need a scapegoat. Also, check out my post [ame=""]here[/ame] if you have an Android phone and want an app to store your swimming times - it is great!
    Tags: android, shetland
    Swim Workouts
  18. And there was joy in FortVille, Monday, Jan. 2

    by , January 2nd, 2012 at 06:32 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    (300 swim, 300 kick)

    MF Work:

    20 x 25 shooters w/MF @ :35
    5 x belly, right side, left side, back

    8 x 50 breast w/MF, no pullouts @ 1:05

    8 x 50 fly drill w/MF @ 1:00

    50 EZ

    Aerobic Sprint Hybrid Set:

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

    100 EZ

    1 x 50 AFAP dolphin kick w/board & fins
    23 high-24 flat

    200 EZ

    Total: 3800

    Core Work @ Gym:

    RC and ankle exercises
    flutter kicks on bosu, 100
    bicycles, 2 x 50
    long arm crunches, 2 x 50
    captains chair leg raises, 3 x 15
    power wheel roll outs, 2 x 20
    back extensions w/plate, 25 x 2 x 15

    Stretching, 20 minutes


    Our kitty is found! We used a thermal sensing device and drywall saw to spring her. She was trapped between two beams behind a slanted ceiling wall. What a relief that was. I had read numerous horror stories on the internet about cats trapped behind walls for many days. Now we just have an expensive repair job. The only downer of the day was sending Fort Son back to college. But at least I didn't have a meltdown like I did in September.

    Finally felt up to doing a bit of speed work today. I decided to ease into it with a hybrid set that I've done before and really like. Definitely felt a little rusty. Hoping I can now ramp up the speed and lactate work.

    The pool and gym were full of resolutionists today. Not even cute outfits! I saw a few men in button down shirts and khaki shorts. Hope they clear out without hurting themselves in the next few weeks. I really disliked doing my drylands after swimming. I had no choice today as I had to swim before the HS teams came in. But I felt weak at the gym. Glad I didn't have weights planned!

    I posted my first workouts on the High Intensity Training thread. I may try to do my Wednesday workout later this week.

    Updated January 2nd, 2012 at 06:57 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  19. Monday, January 2nd, 2012 11:15am (2nd swim)

    by , January 2nd, 2012 at 05:02 PM (Fast Food Makes for Fast Swimming!)
    WTH...let's start off the new year with a double!!

    I was still tired from my 6500 earlier today (literally out of the pool 4 hours before swimming this)

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

    10 x 50 Kick w/ board @ 1:00 (:47-:50s)

    4 x 150 Free @ 2:15 go fast!! (went 1:36, 1:35, 1:33, 1:32)
    This was tough, feeling the yardage from this morning.

    4 x 75 Free Pull "easy speed" @ 1:00 (:51s)

    100 EZ
    2500 Yards

    + 6500 from the a.m.

    9000 Yards for the day

  20. Wow.. didn't know I had some of these muscles

    by , January 2nd, 2012 at 02:33 PM (Mixing it up this year)
    Since the workouts for this year were not yet posted I chose Leslie's Dec.31 workout with modifications. I had some interuptions to assist Jen and Tom with some coaching tips.

    400 Warm up
    8x50@1:00 Fly drill as 25 skull/25 underwater recovery
    40x25@:30 #1-10 Back shooter w/fins #11-20 Breast long pull outs #21-30 Back kick w/fins #31-40 Free
    break to assist Jennifer with her stroke
    3x200@3:00 Free w/paddles & bouys desc 1-3 went 2:45, 2:40, 2:35 was racing Jen and hoping she would make the interval
    20x50@1:00 Free w/fins alt 2x50 kick w/board 2x50 DPS
    8x50@1:00 Fly drills w/fins rt arm/lt arm
    200 warm down

    Total 4000 yards