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  1. 10/22 Practice

    by , October 22nd, 2010 at 10:35 AM (Random Nonsense)
    Today was our monthly group sprint day, but with a slight change. Usually the leaders of each lane are the fastest people in the pool so there can be racing. Today we were grouped into lanes by speed, meaning the coach was concerned that people would get lapped. On a previous group sprint day, we did 200s, and lots of people were battling not to be lapped.

    Warm up
    - 200 free
    - 200 kick w/ fins
    - 200 free
    Transition
    - 2x150 done 100 drill/50 swim
    Extra for being the first lane done
    - 200 IM
    Group Sprint (no real intervals, coach says go, calls out times, rest varies by how much elaboration we get from the coach about what we are and aren't doing wrong)
    - 10(?)x100 free w/ fins 1:45-2:00 rest (1:00,:59, :58s, :57, :58, :56s) all fast
    -- slower lanes did 75s
    - 8x50 descend 1-4 on ~1:00 (:29,:28)
    - 8x25 all fast 0 or 1 breath (:15s & :14s, last from blocks :11)
    Cool down
    - 300 easy

    I used to do IM with a previous team but rarely do any fly or breast now and it was very obvious after only 1 200.

    No idea why the 100s got faster and it concerns me a bit. The coach apologized to me about how much rest I was getting. I told him I liked rest.

    The 50s were paddles and buoy and although I like paddles, my paddles are large enough that they change the exit of my stroke, so I rarely use them. On the first 3 of the descend I was able to push the guy next to me so if he worked he could keep up and out touch me.

    Someone said, "The last 25 from the blocks" and the coach said "Not everyone can do that" and I responded "my lane can", so we hopped out and everyone who wanted to went off the blocks for the last one. I was surprised, there were a lot of people who went off the blocks without any prompting. We have very few ex-competitive swimmers and usually the coach will goad people out of the comfort zone. Of course some of the more experienced swimmers were talking loudly about how much easier it is to do a no breath 25 with a block start, which might have influenced a few people to try off the blocks.
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  2. Calm Friday workout

    This morning I got to swim up at Riverbank with one of my swim buddies. We shared a lane with just one other very polite swimmer. It was great. Here’s what I did:

    600 lcm warmup

    8 x 200 IM w/ rotating 50 K @ 4:30ish [This was a same interval/different workout set—the Swim Free or Die option was 8 x 300 @ 4:30. On each IM, I worked the K and the corresponding axis stroke, ie FL kick and BR on the 1st one, etc.]

    6 x (100 FR @ 1:30, 50 K @ 1:15) [I think we went to 1:35 for the last 2 100s—I was struggling with the interval.]

    600 play/drill/dolphin dives/warmdown

    This was an enjoyable workout—it’s always nice to have someone to swim with, even if you’re actually doing different things.

    Because it was such a pretty morning I took the scenic route home, ie the M5 bus that goes down Riverside Drive, with views of the Hudson and Riverside Park. It was lovely, and much less hectic than taking the subway at rush hour. I’m savoring doing this now, because soon it will get too cold for waiting around at the bus stop post-swim.

    Tomorrow evening I’m swimming a meet at Asphalt Green. I signed up for 200 IM, 100 BK, and 400 IM. It should be fun and low-key.

    Happy weekend everyone!
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  3. Still Congested

    by , October 22nd, 2010 at 08:52 AM (Mixing it up this year)
    Did just a quick float this morning since I will swim the 1000 tonight even with this horrid congestion.

    10x100@1:45 Free
    500 Free kick w/fins every 3rd lap moderate
    500 Fly w/fins alt 50 rt arm/50 lt arm/100 streamline kick

    Total 2000 yards
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  4. Thursday Day One Fall Break

    by , October 21st, 2010 at 11:27 PM (Swimming, Life, and Other Stuff!)
    Someone crashed into a power transformer and my neighborhood was sans power from around 9:30 a.m. till 5:00 p.m. This event caused me to swim 2X today.
    I had a day's worth of stuff to do around the house but without power the work day was destined for failure. I decided to go to the Monon and do a short workout. I ended up with 3,000 scy consisting of sets of 4 descending 50's followed by easy 100 IM and 100 Free. I got in a nice flow and enjoyed the swim!
    Later (7:00 p.m.) I swam with the Nasti's. One of our members is branching out and helping those in need with their strokes. (he is a former college swimmer and just attended the coaches clinic in Indy)
    Tonight he taped my inefficient freestyle and gave me some pointers. I was amazed how much I could correct with the tips he gave me. I read various random technique articles and try to apply them to my swimming. I never really know if I'm doing it correctly or not. Apparently I was NOT! I am glad I finally have someone who will watch and give me feedback about what I am doing right or in my case wrong. I ended up getting only 1,800 scy more but it was a valuable swim for me.

    Wednesday night I swam a hard non-stop stress induced 4,000 straight swim. The longer I swam the happier and more energetic I felt. It seems like I have tons of energy these days now that I am finally over my 3 week sinus/throat situation.

    Tomorrow morning I am driving to Chicago to visit my son. I didn't get to see him on his birthday (the 1st time ever) and I won't feel right about it till I do. I'm planning to start early and get there around 10 a.m. I'm hoping for a beautiful day; Chicago rocks when the weather cooperates. I think we're going to the zoo for awhile, followed by the Shedd Aquarium. We'll wrap up with dinner at some awesome vegan joint Rob likes. I'm going to turn around and drive home the same night since Rob is currently staying with some friends till his new apartment comes available. (I want to go to swim practice Saturday morning too!)

    1 week till the fall Classic. I entered sprint events since I was hardly swimming at my time of entry. The last 2 weeks I've gone from basically nothing to 18-20,000 yards a wk. I hope rigor-mortis holds off till after the meet is over. I may only swim Saturday due to a big wedding I'm attending Saturday night. I sure do wish Fort and Jimby were coming

    Updated October 21st, 2010 at 11:39 PM by Bobinator

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  5. Oct 21

    by , October 21st, 2010 at 10:30 PM (Keepin Track 2010)
    200 WU
    2x50 Fr Drill 1001 drill hold catch
    4x50 (25 1001 and 25 swim)

    200 Kick with flips

    4x25 fast kick on :40

    HQ FR 2 (4x25 hard on :20, 4x50 on :50, rest :30)

    easy 100

    200 Kick (2x alt 25 stomach, right, left, back)

    2x4x100 (1. 1st length fly, 2. 2nd length and so on)

    easy 50

    3x25 BR on :45, rest 30
    2x25 BR, rest 30
    1x25 BR, rest 30

    200WD
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  6. Swim w/Speedo, Thursday, Oct. 21

    by , October 21st, 2010 at 04:28 PM (The FAF AFAP Digest)
    Swim w/Speedo at Oak Marr:

    Warm up:

    750 various

    12 x 25 @ :35
    mix of shooters & swims
    every 4th one with a power 15 meter kick

    3 x 20/15/10 seconds of fast vertical dolphin kick w/hands at ears
    (only counted first one, 54)
    50 EZ after each

    Speed Set:

    5 x (25 AFAP + 75 EZ)

    100 EZ

    Total: 1800

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

    Commentary:

    I didn't feel too sharp today, not nearly as good as Tuesday. I'm assuming it's likely because I took yesterday off or spent too much time being honked off. Speedo looked sharp and had great turnover.

    I finally found a link for the NE SCM Champs in December:

    http://www.swimnem.org/entryforms/bu2010entry.pdf.

    Not thrilled with the order of events. (I haven't complained in awhile, so I am due. ) The 100 fly and 100 IM are very close on Saturday and the 100 back and 50 fly are very close on Sunday. I don't recover that quickly from 100s. But it is a big meet, so perhaps it would be all right. I'm still hoping we have the Last Chance meet again here in DC.
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    Swim Workouts
  7. Swim w/Speedo, Thursday, Oct. 21

    by , October 21st, 2010 at 04:28 PM (The FAF AFAP Digest)
    Swim w/Speedo at Oak Marr:

    Warm up:

    750 various

    12 x 25 @ :35
    mix of shooters & swims
    every 4th one with a power 15 meter kick

    3 x 20/15/10 seconds of fast vertical dolphin kick w/hands at ears
    (only counted first one, 54)
    50 EZ after each

    Speed Set:

    5 x (25 AFAP + 75 EZ)

    100 EZ

    Total: 1800

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

    Commentary:

    I didn't feel too sharp today, not nearly as good as Tuesday. I'm assuming it's likely because I took yesterday off or spent too much time being honked off. Wrenched my neck on the second 25. Speedo looked sharp and had great turnover.

    I finally found a link for the NE SCM Champs in December:

    http://www.swimnem.org/entryforms/bu2010entry.pdf.

    Not thrilled with the order of events. (I haven't complained in awhile, so I am due. ) The 100 fly and 100 IM are very close on Saturday and the 100 back and 50 fly are very close on Sunday (just the women's 200 free in between). I don't recover that quickly from 100s. But it is a big meet, so perhaps it would be all right. I'm still hoping we have the Last Chance meet again here in DC.

    Here's a fun set a friend sent me:

    Always a 50 free in the end. Start with a 25kick/50free, go to 50kick/50 free, to 75 kick/50free, you get the picture. I went up to a 200 kick/50free and did one in fly/free. Interval started on 1:30 and went up by 15 each time....starts mellow, gets super fast!(actually adjusted it to going up 20at125/150,175 and 200kick), 2600 total.

    Updated October 21st, 2010 at 05:24 PM by The Fortress

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    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout: 10/22/10

    by , October 21st, 2010 at 01:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40
    1 X 300 4:30
    4 X 100 1:30
    1 X 200 3:00
    6 X 50 descend 1-3/4-6 :50

    1 X 300 4:30
    1 X 200 3:00
    1 X 100 2:15
    Three times through.
    100 is fast on each round.

    1 X 300 kick 6:15
    4 X 50 kick 1:00
    8 X 25 sprint kick :45

    1 X 75 easy 1:30
    1 X 50 fast 1:00
    Repeat 4 times.
    50's on rounds 1&3 will be from the blocks.

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
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    Swim Workouts
  9. Thursday, 10/21/10

    by , October 21st, 2010 at 01:18 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm – up
    200 Swim back & free
    3 x 200/4:00 as:
    50 Drill – 100 Swim – 50 Kick
    (#1 & 3 were backstroke, #2 free)

    Main Set 1
    300 Swim/5:00 free w/fins and snorkel (4:20)
    3 x 100 flutter/dolphin Kick/1:40 (1:25)
    300 Back/5:00 w/fins (4:30)
    3 x 100 Back Kick/1:40 with fins (1:25)

    Main Set 2
    12 x 25 Back/35 – Very Strong
    (around 18)
    1 x 200/3:15 smooth (2:50)
    12 x 25 Free/25 – Very Strong
    (around 17)
    1 x 200/3:15 smooth (2:50)
    6 x 25 Fly/40 (around 18)

    Cool down
    100 easy free & back

    Total: 3250 yards
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  10. Thu Oct 21st, 2010 + Drop Down

    by , October 21st, 2010 at 11:37 AM (Ande's Swimming Blog)
    Thu Oct 21st, 2010 + Drop Down

    Subscribe to Ande's Swimming Blog


    yesterday I woke early with horrible pain in my upper throat/lower sinus, it hurt to swallow, so I skipped practice, stayed home from work and went to the Dr. no fever or achiness

    Got a FLU shot yesterday in my left middle deltoid, it's a bit sore


    scy
    whitney Coached
    6:30 dove in at 6:33ish
    UT Swim Center main pool
    swam with Todd Richie & Kevin
    beside Larry Ned Kelly Tyler & Chris

    WARM UP
    4 x 200 stop at 6:45

    MAIN SET

    DROP DOWN SET
    start at 2:00 drop by 2 sec each round till 1:00
    2 175's 2:00 & 1:58
    8 150's 1:56 - 1:42
    9 125's 1:40 - 1:24
    @1:30 she gave us a 2:00 break
    8 100's 1:22 - 1:08
    4 075's 1:06 - 1:00
    pretty much swam this at a mild aerobic pace didn't push it real hard

    assigned 1000 choice
    did 10 x 50 on around 1:10
    5 to 6 SDKs off each wall

    Updated October 21st, 2010 at 02:44 PM by ande

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  11. Freestyle Thursday

    This morning I swam a nice workout with Team New York. Here’s how it went:

    900 scy warmup (200 FR, 100 IM kick, 200 FR, 100 IM drill, 200 FR, 100 IM swim)

    2x thru:
    2 x 25 kick
    2 x 50 FR (25 right arm/25 left arm)
    2 x 75 FR catch-up
    2 x 100 FR, reducing stroke count by 1 each 25
    200 FR pull
    [We did this whole set on 3rd-person-in intervals.]

    400 FR @ 5:20 [5:10]
    2 x 50 ST @ :50
    300 FR @ 4:15 [3:50]
    2 x 50 ST @ :50
    200 FR @ 2:40 [2:30]
    2 x 50 ST @ :50
    100 FR @ 1:15 [1:12]
    2 x 50 ST @ :50
    [This set as tough, but my lanemates helped me get through it. I did all the ST easy BK.]

    6 x 100 @ 2:00: 1st 25 underwater, 2nd 25 double-armed backstroke, last 50 build to sprint

    50 fly [One of my lanemates made a New Year's resolution last January to do at least 2 lengths of fly every workout. It's nearly November, and she is still keeping it! I join her if she needs some supplementary fly at the end of workout.]

    100 warmdown
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  12. When is the congestion going to end

    by , October 21st, 2010 at 07:21 AM (Mixing it up this year)
    Another day of yuck so I guess my swims this weekend will suck. I hate feeling bad before a meet but like the diehard I am I will swim anyway. Have too set a good example for the kids I coach.

    5x200@3:30 Free
    500 Free kick w/fins
    200 Breast kick w/brfins
    10x100 Free w/paddles & bouy
    ...1-4@1:30 went 1:26, 1:25, 1:25,1:25
    ...5-7@1:25 went 1:19, 1:18, 1:17
    ...8-9@1:20 went 1:17, 1:16
    ...10@1:15 in 1:15
    not bed for how I felt
    200 easy
    4x50 from dive 15 meter breakouts alt fly/free
    100 easy

    total 3200 yards
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  13. Must keep up on Posting

    by , October 21st, 2010 at 06:38 AM (Adventures in Swimming)
    I've been busy with work. Haven't had time to post. Let's get it Started in here (I love that song)

    Coached the Sharks SCY

    Monday
    Warm Up:
    S-300 K-200 P-200

    Set I:
    SWIM 6 X 50 @ MODERATE INTERVAL
    1ST 25 AT (-4) STROKE COUNT: Lots of kicking and balancing
    between strokes
    2ND 25 AT (-2) STROKE COUNT: Less kicking and balancing, but
    still using a long stroke

    Set II:
    1 X 600 SWIM: Maintain long/balanced stroke with extended
    streamlines off walls
    6 x 25 PULL: Focus on one aspect of your stroke that needs
    attention
    1 x 500 PULL: Maintain that focus as you negative split 500
    6 X 25 SWIM: Focus on maintaining low stroke count
    1 X 400 BROKEN SWIM: Take 10 sec break at each 100; Maintain same
    pace on 100's; Maintain same stroke count

    Set III:
    1 X 400: 75 KICK EZ / 25 SWIM EZ
    TOTAL 3,200


    Wednesday
    Warm up

    100 Swim, 50 Kick, 50 Drill
    Repeat 4x

    Set I:

    SWIM 6 X 50 FREE:
    1@ :50
    2@ :45
    3@ :40
    8 X 25 Choice @ :30

    Set II:

    SWIM 3 X 50 FREE @ :40
    1 X 25 EZ @ :40
    1 X 50 CHOICE @ RACE PACE @ :60
    1 X 25 EZ

    3 X 50 FREE same as above
    2 X 25 EZ
    2 X 50 CHOICE
    2 X 25 EZ

    3 X 50 FREE Same as above
    3 X 25 EZ
    3 X 50 CHOICE
    3 X 25 EZ

    Set III
    4 X 150: ALT 50 KICK/50 SWIM/25 KICK/25 SWIM
    50 Kick and 25 swim is fast, rest is ez

    4 x 100 EZ, Long streamlines off walls
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  14. Naughty October 19

    by , October 20th, 2010 at 10:14 PM (Keepin Track 2010)
    Goodness...I can't seem to get here to post. I should be in trouble with someone! Here's yesterday's wo

    500 WU

    2x50 FR drill
    4x50 FR swim on 1'
    2x50 STROKE DRILL
    K 4x50 dolphin kick BR arms.

    SPEC set
    2x [200 (alt 50 drill, 50 swim), 4x50 on 1'] BR

    K 4x50 flutter with flips

    FR
    P300, P2x150, S4x75, S6x50 on 1:30 base

    easy 200 WD

    Updated October 20th, 2010 at 10:26 PM by freestyle94

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  15. ART, Oct. 20

    by , October 20th, 2010 at 09:04 PM (The FAF AFAP Digest)
    Just went to ART for a 30 minute shoulder tune up. I love my chiro; our conversations are always so interesting and educational.

    Didn't feel like swimming.

    I was extremely honked off today after having a doctor, who obviously had no interest in my specific circumstances whatsoever, tell me to "exercise more and eat better." WTF?! I intensely dislike one-size-fits-all busy doctors. So glad you can review and comment on doctors on line now.

    Updated October 20th, 2010 at 10:17 PM by The Fortress

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  16. Sarasota Y Sharks Masters 5:30 AM Workout -10/21/10

    by , October 20th, 2010 at 05:38 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:20 3:00
    1 X 400 6:00 -
    Two times through. Round 1 intervals left, 2 right.

    2 X 200 3:00
    4 X 50 1:10
    Four times through.
    50's: odd: easy even: fast

    1 X 200 kick 4:00
    8 X 25 sprint kick :45

    16 X 25 sprint :45
    Rest 1 minute after 8.

    1 X 75 easy
    1 X 100 blocks @ race pace.

    WARM DOWN: 4 X 50 easy 1:00

    5175Y

    Updated October 21st, 2010 at 01:30 PM by RickMile

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    Swim Workouts
  17. Wednesday, 10/20/10

    by , October 20th, 2010 at 12:16 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm – up
    200 Swim – 200 Pull – 100 Scull

    2 x
    25 kick w/15 fast under water
    50 drill
    25 – 6 SDK off wall then swim
    25 swim
    25 – fast dolphin or breast kick

    Fins - Kick/Swim
    Must be stroke! No free!
    10 x 50/1:00
    2 x 25 body flow dolphin/25 fly build to sprint
    2 x 25 fast kick/25 easy kick (on back)
    2 x 25 fast kick/25 fast swim (fly)
    2 x fast kick underwater 2 quick breaths ok (fly kick)
    2 x fast swim (fly - went 35 on both)

    Pull/Drill/Swim
    8 x 150
    2 - pull on 2:20 (free, went 2:10, 2:05)
    2 - 50 drill/25 swim on 3:00 (1st one back, 2nd one free)
    4 – swim/2:45 (#1 & 3 back - 2:15 on both, #2 & 4 free went 2:05 on both)

    Sprint
    2 x (2x 50 free/40 or 50 – 50 build to sprint best stroke /1:00 – dive 50 fast best stroke/1:00)
    (did back for sprints, didn't have starting block so went from a push. Times on free around 40, times on back 38-40)

    Cool down
    100 easy

    Total: 3000 yards
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  18. 10/20 Practice

    by , October 20th, 2010 at 11:54 AM (Random Nonsense)
    Warm up (900)
    - 400 swim
    - 200 kick w/fins
    - 300 swim
    Transition (600)
    - 4x150 free, free, back, back
    Time Trial (200)
    - 200 free (2:00.38) (28, 30.3, 30.4, 31.4)
    Main Set (1000)
    - 4x200 blah back, free, back, free ez
    - 200 kick with fins
    Cool down (100)
    - 100 ez



    First the good news: The 200 was a good time, only a half second off what I went in the meet a week and a half ago. I swam against a 5x50 relay in the next lane which was fun. The relay beat me by quite a bit at the 200, but I was leading at the 100 and beat them by quite a bit on the 250. They were happy because they beat me at the 200, and also were happy they didn't have to swim 200s The last 50 was pretty painful and I was far enough behind at that point that it wasn't much of a race. If it was a little closer, it really would have made a difference but I don't think the 4th person was even in sight.


    The bad news: I am pretty frustrated with swimming. Today's practice felt like a meet warm up, a race and a meet cool down. The racing practice is great, but I need to accomplish more in the water than 3 hard races and 7000 yards of recovery a week. I skipped practice Monday to sleep in, which is adding to my immediate frustration.


    The Halloween meet is 10 days away, so I am not changing anything now.
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  19. 10/20/10

    by , October 20th, 2010 at 10:16 AM (The Labours of SwimStud)
    Warm Up
    300 Swim

    Set 1
    200 Pull 3:15
    150 Kick 3:30
    100 Swim Build

    Set 2

    6 x 75 FAST 1:15
    1 x 50 EZ 1:10
    4 x 75 FASTER 1:10
    1 x 50 EZ 1:10
    2 x 75 VERY FAST 1:05
    1 x 50 EZ 1:10
    4 x 75 AS BEFORE 1:10
    1 x 50 EZ 1:10
    6 x 75 AS BEFORE 1:15


    Set 3
    6 x 100 Pull 1:35
    6 x 50 Kick 1:15-1:30
    6 x 25 :30 Alternate EZ and Hard

    Cool Down
    350 Fin kick Moderate
    200 Easy.
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  20. Sprinty Wednesday

    This morning I had a good workout with the AGUA masters. It was a designated sprint day, and here’s what we did:

    600 scy warmup

    10 x 75: odds BR w/ fly, free, and breast kick by 25, evens FR desc. [I got out with 2 left on this set to look for a less crowded lane, but Craig told me we were changing up lanes for the next set anyway, so I stayed out and stretched.]

    Kicking: 10 x 50 dolphin kick on 1:15 w/ assorted toys
    [We numbered off 1-8 and moved to the lane that matched our number for this set. Swimmers coming from the fastest 2 lanes were instructed to use a pull buoy to do “gut-buster” fly kicking; swimmers originally in the slowest 2 lanes wore fins and led the lanes; everyone else did regular dolphin kick. I liked changing up lanemates, and liked this set.]

    Assorted sprints: 6 x (50, 75, or 125) @ 4:00
    [We stayed in our new lanes and did relay-style sprints—one swimmer in each lane did a 50, 1 or 2 did 75s, and finally one finished with a 125. The first swimmer then waited until the 4-minute mark to start again, so all the lanes stayed together. I did a 75 on first rep, then talked my lanemates into letting me be the 50s specialist for the rest of the set. I went off the blocks for the last 2, and was timed at 29.1 for the last 50 free, which is pretty slow.]

    4 x 25 group synchro swim [By this point we were down to 2 per lane since many people leave early for work. We all swam together, trying to stay in a single line and touch the far wall at the exact same time.]

    250 warmdown

    This was a fun workout, and it’s always nice to change things up and get to know some less-familiar teammates better.

    There was a nice interview with our coach about the Asphalt Green program on Swimming World's morning swim show earlier this week.

    There’s a meet coming up on Saturday evening at AG. I’m not at all prepared but want to swim it anyway—I’d like to do both IMs (200 and 400) and 100 BK. I’m trying to find some friends to OW swim with on Friday morning so that I can both do the meet on Saturday and get in 2 outdoor swims this weekend.
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