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  1. Fear of Water (September-October 2011)

    by , September 1st, 2011 at 12:00 AM (SWIMMER Editorials)
    For the many experienced or lifelong swimmers in U.S. Masters Swimming, it can seem inconceivable that there are people who are terrified of getting into a swimming pool. What many of us take for granted—a safe, welcoming water world where one only has to pop up for air whenever the need arises—spells terror for some.

    Plenty of pool swimmers are afraid to swim in open water, but that’s a little different. Being afraid of sharks can even seem logical (especially if you tuned in to “Shark Week” recently). Some swimmers just prefer clear water, where there is no question about what the bottom looks like or what icky things may be floating around or underfoot. These swimmers still have the ability to enjoy the water and keep themselves safe. Most properly educated swimmers have a healthy respect for the water, not a debilitating fear.

    Nonswimmers with a deeply embedded fear of water have little or no chance of survival if they find themselves in the drink. Their panic will kill them, and possibly any would-be rescuers. They know this, so they avoid water, using tactics that are so subtle, they are often well into their adult lives before anyone notices that they have never been swimming. But they know the truth, and many of them carry guilt, shame and feelings of inadequacy.

    Some of these people recognize the danger and their missed opportunities, so they ensure that their children learn to swim early and don’t suffer the same fate. Others pass their fears onto their children, creating another generation of risk and lost opportunities. In “Swimming Life,” we meet some USMS members who are making a difference in the lives of people who can’t swim. Melon Dash has spent her entire career teaching fearful adults how to swim. Taking up where traditional swimming lessons have failed, she specializes in the most terrified students. She runs her nonprofit with the goal of ending preventable drowning. Dash has touched more than 4,000 lives, giving these people the chance to enjoy and be safe in water.

    Dash is not the only Masters swimmer who feels this way. In fall 2010, Coach Diane Bartlett and her team, Grand Strand Masters Swimming, focused their efforts in their community. Recognizing a need, they banded together for a week to offer free swim lessons to children and adults in their underserved South Carolina town. With a little help from a USMS Swimming Saves Lives Foundation grant, 26 adults and 94 children are well on their way to becoming competent swimmers.

    Updated July 1st, 2014 at 10:51 AM by Editor

    Categories
    Staff Blogs
  2. Consistency

    by , August 31st, 2011 at 10:29 PM (Elise's Fitness Fun)
    My goal is now to stick to a plan. I am back on track for my "leaning up" plan. Hope to stick to this for four weeks before I start adding in any weights. Strangely enough, this is kind of like the plan we used to follow in college, so I guess I can't be totally off even though college has been 20+ years ago.

    Monday
    The local golf course is closed on Monday, so took the opportunity to take one of my dogs and run a couple of miles on the golf course. I picked this particular venue because I can let the dog off her leash and let her run along with me. She loved it even though it was quite warm. Lots of ponds for her to look at the fish. Since she put in some good mileage, I rewarded her with a hamburger afterwards. She weighs all of 13 pounds, but is solid muscle. As little as she weighs, she eats as much as my 120 pound dog. Always on the move, I don't see her ever getting fat.

    Tuesday
    Got a swim in at the Y. Perfect time to do so as I had my own lane and shared the pool with just three other people.

    4 x 400 - 100 Swim, 100 kick, 100 drill, 100 swim

    #1 - free
    #2 - breast
    #3 - back
    #4 - fly - on swim, did one arm fly

    6 x 50 kick with fins AFAP on :50
    - 1,2 - dolphin kick on back
    - 3,4 - back kick
    - 5,6 - free kick

    100 easy

    2000 SCY

    Wednesday
    Hit an asphalt trail nearby and ran 2.5 miles. Took my dog again. She actually seems to enjoy this even though she is quite tired by the end.

    Did 4 x 30 yard wind sprints and 15 air squats after my run.


    I don't feel like I have done much this week, but at least it is something.

    Updated August 31st, 2011 at 10:40 PM by elise526

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  3. Tantrum, Aug. 31

    by , August 31st, 2011 at 06:17 PM (The FAF AFAP Digest)
    *&%%$#**%?!*&#@

    I ventured over to Spring Hill Rec around 1:00 today intent on getting in a quality swim. Not happening. Not only were the usual 3 lanes being used as a kiddie diving area, but 3 more were being used for some new swim class. That left a couple lanes in the shallow end already filled with 2 noodlers per lane. I just walked out. Then I complained and asked for a free pass. And apparently, I'm not the only real swimmer complaining!

    This August has been disaster for me wrt swim workouts. I tapered and did virtually nothing the first week and was in a holding pattern the second week when I was planning to swim at the TC. Since August 15, I've only been in the water 4x for generic aerobic workouts. The pool closures and kid camps and noodlers are killing me! If this happens again and my go to pools are closed, I'm taking the summer off.

    I think I may need to revamp my plans for the fall. I had contemplated doing a shortish taper for the Sprint Classic on Oct. 30 to make a run at the SCY backstroke records. (One reason for this strategy was the fact that my best events are on the last day of SCY Nationals -- never a good thing for me.) But I'm not sure I'll be in any kind of shape to make that attempt now. I haven't done a quality workout since July, and I'm sure it'll take awhile to get my speed back. Will reevaluate in one month.

    After leaving the pool, I did some errands, RC exercises and hung out with Fort Son a bit. I'm heading out to yoga at 8:00 pm. Hopefully I'll be in an overwhelming fountain of happiness afterward. Tomorrow, I'm going to the gym and to my team practice. I may have to go in the slow poke lane!

    Saw this meet on the PV meet schedule:
    https://www.clubassistant.com/club/m...1481&smid=3349. Looks like a fun way to get in a speed workout.

    Updated August 31st, 2011 at 06:31 PM by The Fortress

    Categories
    Yoga
  4. Remembering other gears

    Today I swam at Riverbank with a couple of friends. The indoor 50m pool was hot today, so I quickly moved outdoors to the 25y pool, where the temp was low-70s and I had my own lane. Here’s what I did:

    500 lcm warmup

    500 scy warmup

    8 x 75 @ :10 rest: 1-4 RIMO k/d/s, 5-8 IM order, swim e/m/f

    2x thru:
    8 x 25, odds IM order sprint, evens choice easy
    50 easy
    [I had one of my swim buddies two lanes over to race on the sprints--fun.]

    2x thru:
    4 x 100 done as 25 sprint kick / 25 easy choice / 50 fast stroke swim, with the kick and stroke done IM order
    50 easy
    [I tried to hit my 200 pace for my fast 50s on these—not enough rest to truly sprint, even though I was milking those easy 25s for all they were worth. After the first round of these I suggested that my workout buddy tack on a extra moderate 50 on the end his 100s, so I could get enjoy some extra rest at the wall (he's magic and never needs rest). That worked much better!]

    12 x 25 various FR drills (underwater free, kickboard rotation drill, slo-mo swimming]

    5 x 200, odds pulls w/ paddles, evens swim

    Then back inside to visit my other swim buddy and play once the outdoor pool got crowded:

    300 lcm wd + dolphin dives + play

    Today’s staycation outing was to the Cloisters and Fort Tryon park near the northern tip of Manhattan. The Cloisters houses much of the Met Museum’s medieval collection. One of my favorite pieces there is this strange little glass panel of medieval apes trying to figure out an IKEA table. It's displayed without explanation amidst various biblical scenes:


    Three apes assembling a trestle table
    Germany (?) 1480-1500

    Medieval art can be wonderfully weird. The park was beautiful too. We had lunch there and wandered around quite a bit before heading back downtown.
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  5. Wednesday bonus kick-emphasis day, 08/31/11

    by , August 31st, 2011 at 03:24 PM (Chowmi's Blog)
    Drat! I have to go to a deposition tomorrow so I know I will miss workout. I hope they have cookies and some drinks. It always sucks to have to put a suit on. Business suit, that is! But at least it's my attorneys taking someone else's depo, and not someone wanting to take mine!

    So to recap this week so far I:

    Swam/massage/drylands Sun
    Off on Mon
    Swam Tues
    Swam Wed; switch with Thurs
    TBD light Vasa or off on Thurs
    TBD swim on Fri
    then board plane for Colorado!

    SCM, Baylor Fitness Center noon workout
    Billy Glasstetter coached

    300 warm up

    2 x 100 moderate
    100 easy

    4 x 100 kick on 2:00
    (no fins, on back; descended 1:45 to 1:40 -that's mucho grando fasto for me)
    100 easy

    6 x 100 swim on 1:30 desc 1-3, 4-6
    (desc from 1:20 to 1:13)
    100 easy

    8 x 100 pull on 1:30 every other strong
    ==>no. kicked on back with fins
    fast odd, 50 smooth on evens, held 1:18 average
    100 easy

    12 x 25 on :35
    four rounds:
    25 underwater
    25 drill
    25 fast
    25 easy

    The End
    +++++++++++++++++++++++++++++
    This was a much more do-able workout. I picked the kicking bits to really emphasize and go strong/fast. The swim bits were more moderate to somewhat strong. I did a couple of backstroke dives and the feedback was they looked pretty bad.

    I think I need remedial lessons for my backstroke start. I've been just faking them and falling in, or throwing all caution to the wind and hurling myself in. I'm going to have every coach take a look at my starts after each pratice and give me some honest opinions and pointers. For now, one of the best things I can do is simply to get comfortable going off the block. So to protect my back, i'll hurl myself with some good 'ol Nestle plunges, play with leg position, arms to the side and over head, and trying to get the backside out, up, into that one hole and just play around with it until I feel more comfortable. Considering I cannot recall practicing backstroke dives last year, I think this is a good idea!! I can now do backbends pretty well. I have moved up a level from the can-I-even-do-this-without-popping-my-head-off to now attempting to increase the arch and get feet/arms closer together while not turning my head into a grape.

    ++++++++++++++++++++
    And just for The Bob, here is what I ate/will eat today:

    1 single serving Dannon/Oikos Honey flavored greek yogurt;
    1 large cup coffee - Folger's coffee tea bag and flavored creamer to taste;
    1 stick of Sargento string cheese;
    1 large peach with skin;
    1 medium bowl fried rice (white rice, egg, chicken, no veggies since this was the leftover batch);
    6 oz coke (save the other half for tomorrow);
    Water

    Coming up:
    1 big Central Market white chocolate & apricot muffin;
    1 large glass lactose free reduced fat milk;
    1/3 of Central Market meal for 2 split with the girls;

    Combination of all or some of these selected after dinner items:
    Handful of candied pecans;
    1 Big bag microwave popcorn, less approximately 2 x 10 year old sized handfuls of popcorn and whatever they can't grab that lands on the floor;
    Another yogurt
    Remaining grapes in frig
    Water

    Today is a very reasonable nutrition day!
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  6. Another ruff day in the water - 08/31/11

    by , August 31st, 2011 at 12:36 PM (Workout Swimmer)
    Another ruff day in the water.
    400 swim
    400 pull
    200 kick
    6 x 200 on 2:50; 2:40 & then 2:30
    6 x 100 kick on 2:00; 1:50 & then 1:40 (that was NOT fun)
    100 easy
    400 pull
    2 x 300 stroke (back w/zoomers & breast/free)
    3 x 200 free
    4 x 100 IM
    100 easy


    *I feel so out of shape, which is weird, considering. I used to be able to go 4000LCM every day, 5 days a week, now since vacation, I am struggling with 4800 every OTHER day, for a total of 3 days last week (only did 3000 on Saturday on my own) and so far 2 days this week. The way I figure it - 1100 SCY = 1000 LCM, so I should not be overly exhausted by going a scant 4-500 over this. I know it takes 2 days back in the water to make up for every day you miss, but seriously, am I going to feel this bad for 2 1/2 more weeks?! Sure hope not! Guess the only thing I can do is hang in there. - Of course, next week, I go back to working in the office again, and so won't be able to stay for the entire 90 minutes, either.
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  7. After Yesterday's Success... Ugh...

    by , August 31st, 2011 at 11:26 AM (Year Three: The Road Back)
    Going into today's workout, I knew I would probably be a bit worn out from yesterday's distance day. Therefore, I purposely did NOT bike yesterday or do anything overly strenuous. Did it matter when I hit the water today.... not really. I felt really sluggish - like my legs wouldn't work and my hands couldn't catch the water... pesky stuff kept slipping through my fingers....

    Anyway, here's what we did today:

    500 Warm-Up
    1 x 850 Free/Kick/Pull/Free by 200s on 14:00 (miscounted)
    Two sets:
    4 x 25 h/e, e/h on :35
    4 x 25 4,3,2,1 breaths x 25 on :45
    4 x 25 tarzen drill on :35
    4 x 25 Stroke on :35 (did back, free, back, free - no fins)
    Four sets:
    1 x 50 ALL OUT FREE on 1:30 (:34, :35, :34, :33)
    1 x 50 Easy Free on 1:30
    6 x 50 Kick on 1:15, 1>6
    350 Cool-Down
    Total Yards - 3200

    I hate to say it, but this is one workout that I couldn't wait to end. I wasn't particularly pleased with my ALL OUT 50s either. I've been faster than that from a push start - by a bunch... it just wasn't in the cards today. I also never felt like I could generate any power or momentum off the start or turn walls. Huh... guess we'll just chalk today's efforts up to the inevitable "bad day" that everyone has from time to time and see what tomorrow brings.

    Thanks for listening (or rather reading) my rants. I hope you enjoy your swims today!
    Categories
    Swim Workouts
  8. Wednesday, August 31, 2011 5:00am

    by , August 31st, 2011 at 10:29 AM (Fast Food Makes for Fast Swimming!)
    I did a little medicine ball work last night, but nothing that's going to kill me. Just bored in front of the tv pretty much.

    Warmup:
    200 Free
    300 Free Pull

    Main Set: I pulled this out of my "bag of tricks" of workout I have saved for fun times.

    1 x 350 Free @ 4:40
    2 x 100 Free @ 1:20
    1 x 300 Free @ 4:00
    2 x 100 Free @ 1:20
    1 x 250 Free @ 3:20
    2 x 100 Free @ 1:20
    1 x 200 Free @ 2:40
    2 x 100 Free @ 1:20
    Whew...that was a 1900 yard set, pretty big for me. One thing I did work on was to focus on my streamlines during the 100s. My streamlines really go to s*** if I don't think about them, especially in longer swims.

    6 x 100 Dolphin Kick w/ training fins (50 Streamline on back/50 arms at side on back) @ 1:45
    My abs were killing me on these. That's supposed to be good I guess

    500 Free Pull
    --------------------
    3500 Yards
  9. Wednesday Power Hour

    by , August 31st, 2011 at 09:14 AM (Pete's swim blog)
    First half wasn't as bad as it looked. I dropped the drag suit after #2 and made 1:15s. Held that through #4 and made the last 100 (50 fly/50 free) on 1:20. Technically, the first set isn't exactly a half hour. You have to go with a 50 second rest in between iterations to make the math come out right. It was just easier to watch the clock by going with a 1:00 rest.

    The kick set was miseable. 1st pull I did on 2:14 but I couldn't sustain 200 breast stroke kick because of my knee. 2nd pull my paddles came apart and eventually I had to ditch them after I missed the first 100 yards. Decided to pull 150 and kick 150 (50 fl/50 bk/ 50 fr). On #3 - #5 I pulled 250 and kicked 150. Made the split but was upset w/ my paddles.

    SCY
    450 Warm up

    4 times through:
    * 5 x 100 - 1:20
    * 1:00 Rest
    #1 - 1st 25 of 1st 100 Fly
    #2 - 1st 25 of 1st, 3rd and 5th 100 Fly
    #3 - 1st 25 of each 100 Fly
    #4 - 1st 25 of each 100 Fly, 50 Fly for at least one 100

    50 Easy

    5 x 400 - 6:00 200 Pull/200 Kick

    200 Cool down

    (4700 Total)
    Categories
    Swim Workouts
  10. Trying to sprint when tired...hummm

    by , August 31st, 2011 at 07:28 AM (Mixing it up this year)
    I don't know that this worked but did try to force myself to sprint today even though I did not have the energy for it.

    It is so easy for me to go into distance mode but I know I need to work the sprints more and do less yardage but more quality yardage.

    10x100 Free #1-4@1:45 #5-7@1:40 #8-9@1:35 #10@1:30 held between 1:27-30's on all that was actually not bad for me
    8x25@:45 Free kick w/snorkle work the legs here
    6x50 Free from a dive 20 yard sprints rest easy
    500 Free kick w/fins every 3rd 25 fast
    2x[1x50@1:00 Free SPRINT
    ....[1x200@4:00 Free EASY
    went :34 on the 50's the second one felt better than the first but both were the same time. YUCK!

    Total 2500 yards
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  11. Introduction

    by , August 30th, 2011 at 05:37 PM (An Uber Clydesdale Swimmer's Journey)
    Hey everyone!

    Well, I thought I'd start my first expedition into USMS membership by introducing myself.

    I swam age group from age 9-17, played high school water polo/swimming, and even played water polo for first year of college. I wasn't a great swimmer, just a middle of the road swimmer. My best time in high school for the 100 yard free was a 1:00.09 (yes, the 0.09 really bugged me).

    After then I started working 30+ hours a week and was going to college full time. I put on a few pounds and ended up joining a Masters swim team in Loma Linda, CA. I swam with them for a few years, until 1996. I even swam the 1996 La Jolla Rough Water Swim open water event, doing the 1 mile in just over 30 minutes.



    (Here's me during a bike ride in Feb 2011)

    So from '96 to '11, I didn't swim at all. I got into a very sedentary lifestyle and put on a lot of weight. I've gained a few health issues that are most likely related to the weight.

    The beginning of this year I weighed over 400 lbs! The last couple of years have been particularly stressful and 2011 was my year to change all of that.

    Back into Swimming

    I started looking around for somewhere to swim, as I knew it would be something I would do and not chicken out of. Swimming was always something I enjoyed to do and I knew if I enjoyed it, I would stick with it. I discovered that the city I live in has a pretty nice pool facility that is open 12 months/yr.



    This last March I started swimming at that pool 3 days a week. I was very self conscientious about being seen in a swimsuit in public but I realised I'm not there for a beefcake contest; I was there to get healthier!
    The lifeguards got to know me and would always say encouraging things.

    The first couple of months I was doing about 1600-1700 yards per workout. Mostly free and breaststroke stuff, just working my way up. I also started using Twitter to keep track of my yardage.

    Joining a new Masters Team

    The end of June I discovered that the pool was looking to start a Masters team, so I immediately joined them. For a while I was the only regular swimmer there but we've gradually built up a group of 5 regulars.

    I regularly swim 2100-2800 yards a night (three nights a week), in the span of 60-90 minutes. My coach is really good at tailoring the workout to my strengths and weaknesses. He even tweets a copy of the whiteboard with that night's workout so I have a copy of it. I'm also participating in this year's Go The Distance. As of today I'm at 42.3 miles, I'm looking forward to that swim cap at 50 miles.

    A friend who I knew in high school has motivated me into joining the USMS and to start competing next year in a few SCY events. I now have plans at swimming at a meet in Mission Viejo November 6th. I'm really nervous about the meet, as it's been over 20 years since I last competed.

    The good news is I'm starting to feel better and I'm down to 375 lbs which means I've lost 25 lbs! I'm moving closer to my goal of 225 lbs. (which I feel is a reasonable weight for a guy 6'2" and a husky build). I'm also having a lot of fun with my fellow teammates.

    I'm looking forward to hanging out here and meeting everyone.

    Tuna
  12. Mostly Back Stroke day, 08/30/11

    by , August 30th, 2011 at 03:41 PM (Chowmi's Blog)
    My guts still hurt. I might have a cramp or something. If it doesn't go away, i'll take the girls for some ice cream after Kumon.

    SCM, Baylor Fitness Center - noon
    Ross Myers coaching - yeah!

    400 warmup

    Additional warm up:
    2 x 200 IM kick

    Set I:
    8 x 50 1:00 min
    IM order drill/stroke

    Set II:
    8 x 75 on 1:15
    Odds: free/fly free
    Evens: back/br/free
    ==> No. I did:
    Odds: 25 free/50 fly very strong 57 57 57 58
    Evens: all recovery

    4 x 25's ??? recovery something
    No one quite heard it, so we all faked it

    Set III:
    4 x 150 on 2:45
    Something mixy like set above, but I decided to go all back and descend:
    2:23 2:22 2:15 2:09

    2 x 100 easy

    Fast Swim:
    100 fast choice
    100 back with the start 1:14 high

    Easy 50

    The End
    ++++++++++++++++++++++++++++
    This workout was not entirely my cup of tea. But I made the most of it by modifying and I working the 8 x 75's as the second 50 of a 100 fly. On the 4 x 150's I was like, what? what? And the thing that seemed to hurt the least was doing them all backstroke. At that point my tummy was feeling crampy and I almost tossed my string cheese stick (which I got on sale! $5.99 Sargento string cheese, on sale for $3.99, plus a .$50 coupon and $.50 store multiplier for a final price of $2.99!), so backstroke seemed the most strategic choice for today.

    It was FUN swimming backstroke, even with a tummy ache. I had more in the tank than I thought, and I know I didn't tap into my backstroke power until at the end. I probably should have started at 2:15's and descended to a challenge 2:05 or under. My UWs were quite good and I didn't panic. I give my breakouts a 7, but the good news is I didn't start out at a 10 and degrade down to a 5. They were all 7's so at least I have "breakout conditioning"! Now I just have to get them to 8-9-10's!

    ++++++++++++++++++++++
    My other good couponing deals: *Dannon/Oikos on sale at Alberson's $.88, used $.50 coupon-for-2, plus $.50 multipler.
    *KC Masterpiece on sale at Alb's; $.88, $.50 coupon, multiplier limited to price at $.38! Free!
    *Kraft Mayo, reg price $5.xx; on sale $1.99, $1.00 coupon made it $.99!

    The problem I am having as an extreme couponer in training, is that (1) it is difficult to get the requisite # of coupons. I usually can get 3 or maybe 4, but I don't want to resort to buying them or dumpster diving. How can I get 20??? and (2) it is hard to identify stockpile-worthy items. I've got tampons till menopause. Scratch that off the list. Next in my list - Tide/Downy/paper towels/toilet paper/soy sauce/white rice/shampoo/conditioner/body wash/hand soaps. We don't eat much frozen foods. The 1 jar of mayo, 3 jars of salad dressing will last us for 1 calendar year. Not sure what else....maybe plastic bags and garbage bags. Will have to start watching the prices more closely....
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  13. Tue Aug 30th 2011 scy

    by , August 30th, 2011 at 03:21 PM (Ande's Swimming Blog)
    Tue Aug 30th 2011 scy

    yesterday, I felt like I had a sore throat, but it was the back part of my upper soft palate that hurt, like the nasal cavity side of the top of my mouth. today I feel like I have cold

    Yesterday I found & smushed a brown recluse beside the kitty litter box in my master bathroom then last night as I rolled out the trash I saw a baby water moccasin on the front of my driveway near the street. I looked at it for a while, tried to take a pic of it but it was dark and wiggly, it slithered off in the grass beneath a bush

    Doubled yesterday but didn't blog the 2nd practice
    felt better and averaged faster times
    despite feeling a cold coming on


    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    6:30 to 7:30 dove in 6:09ish
    wore new training jammer
    swam with Mike
    Beside tyler, Jim, & Larry,

    WARM UP
    300 fr
    400 IM dr
    300 fr

    Main SET: scy

    3 rounds of:
    (IM order by rounds, 1 fl, 2 bk, 3 br)
    25 on 25
    50 on 50
    75 on 75
    100 on 1:40
    75 on 75
    50 on 50
    25 on 25
    50 k easy
    4 x 200 fr on 2:30
    50 k easy

    4 x 25
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  14. Distance Extravaganza

    by , August 30th, 2011 at 11:34 AM (Year Three: The Road Back)
    Whew! I made it! While I'd love to leave it at that, you probably want more details, eh?

    Today's Tuesday workout was one of only a handful of distance day swims that I have actually completed sans fins or pulling. Here's what we did:

    400 Warm-Up
    10 x 50 Free on :50
    5 x 500 Free on 8:00 (did 7:30, 7:30, 7:30, 7:29, 7:28)
    10 x 50 Free FAST on :50
    200 Cool-Down
    Total Yards - 4100

    I swim with a number of people who prefer not to know what the workouts are ahead of time. I am not one of those people. Take today... and my new push to increase my endurance and start lowering my distance times.... Had I simply gotten to the pool and heard the workout, there is no way I would have lasted. As it was, by knowing the workout ahead of time, I was able to not only psych myself up for it, but give me a mental edge up when the inevitable breaking point came (which was around 1200 yards or so). It happened during the open water 2K on Sunday too. I was so tired of battling the chop and breathing in what felt like gasoline, I just wanted to swim to a kayak and quit. BUT... I DIDN'T. And, having that experience behind me, I knew I could physically do this set and that I should be able to hold the 1:35 or so pace that the 8:00 interval allowed for. And, I did. I actually was so consistent holding a 1:30 per 100 pace that my coach started giving me my times to the tenth of a second (until the last two when I "descended" by finishing 1 and 2 seconds "early" respectively).

    I must say that I'm really proud of myself for not quitting today and grabbing my fins. Going in, I knew I could do it and when the going got tough, I used that knowledge to power through - just like I tell my daughter when she's running. Maybe this is the start of a swimming breakthrough of sorts. If nothing else, I'm actually contemplating competing a pool race longer than 200 meters for the first time. Guess my second year of swimming is also going to be full of firsts!

    Enjoy your swims today!
    Categories
    Swim Workouts
  15. Monday, Aug. 29

    by , August 30th, 2011 at 11:28 AM (The FAF AFAP Digest)
    Drylands:

    RC exercises
    assisted dips -- no.
    -- Don't think I can do these; it feels like too much stress on the shoulders. It also felt like my arms were too far apart on this particular machine.
    assisted pull ups -- 4 x 7
    -- assist was 4X (couldn't read the whole number)
    flutter kicks on bosu, 2 x 100
    reverse scoops, 25 x 3 x 15
    back extensions, 25 x 3 x 10
    Ab Solo machine + med ball, 3 x 15
    -- http://www.exergamefitness.com/ab_solo.htm
    knee tuck jumps, 2 x 10
    extreme angle isometric squat w/17.5, 3:00
    -- ran out of time for other isos


    Swim/SCM/Solo:

    easy 1300 meters

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

    Snuck in a workout at RAC before driving up to Mpls to catch a flight home. I was startled to notice a cornfield right across from the gym. Cornfields everywhere in MN! My home town has changed drastically since I lived there. Mayo has more than doubled in size. I am hoping I left in time before my body went into serious shock from dog exposure.

    I'm pretty beat from 4 days in a row of drylands. Also tired from three trips in August, with not much solid sleep. Just yoga and errands today for me. Hopefully, I'll be able to do a real swim workout on Wednesday, not just this floating around stuff I've done almost all of August. I am planning on stealing Chowmi's last workout.

    Mason reopens on Thursday. I'm going to my first team practice in ages on Thursday night. I'm looking forward to having a clean, cool, quiet place to work out on Fridays as well.

    4 days until the trek to college with Fort Son ...

    Updated August 30th, 2011 at 01:04 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  16. Lots of flip turns

    This morning I planned to meet up with a friend who was doing a long workout at the Y. I came in partway through—she was in the middle of a set of 9 x 1100. Luckily she had already knocked out 4 of them, so after warming up I joined her for the last 5 or so, reducing them down to 1000s or 1050s depending on how often I got lapped. Here’s what my workout ended up looking like:

    600 scy warmup

    1050 (450fr/50bk/500fr/50bk)

    3 x 100 pull desc. @ 1:30
    3 x 100 swim desc. @ 1:30
    3 x 50 swim desc. @ :50
    100 easy
    [I did this little mini-set in lieu of one of the 1100s—my lanemate was doing every 3rd one with fins, and since I didn’t have mine I decided to make up my own thing to do.]

    3 x 1050 (450fr/50bk/500fr/50bk)
    [I thought I would just do 2 of these, since the 3rd one would be a fin swim and I could substitute my mini-set again. But after the second one my friend decided to do the final swim without fins, so I went ahead and did it with her.]

    500 SKIPS warmdown

    I actually found the long swims pretty soothing and pleasant. I focused on getting closer to the wall, without gliding, before initiating my flip turn, and found that that made the flipping go quicker plus I got better distance off each turn. It was nice having that little mini-set in there between the first long swim, when I was still warming up, and the last three. I think doing a little speed play with the descends helped me find a good pace for the final swims. It was nice to get in a good long workout, and great to have company for it—I missed having swim buddies over the weekend.

    I have some unexpected free days at home this week. My husband and I had originally planned to leave Monday to spend a few days up in the Adirondacks. We had planned to take the train up a few hours north of the city, then drive from there, but the storm knocked out train service, and flooded roads upstate made driving the whole way look pretty iffy. So we decided to stay in the city, but keep our days off and spend time exploring and enjoying our hometown. So far our staycation has been wonderful—it’s helped that we both love spending time in the parks, and the great weather yesterday and today has made that a delightful option. This morning we’re going to go wander around on the High Line, which is an old elevated train track that has been converted to parkland—I haven’t been since they opened the newest section this past spring, and am looking forward to seeing what they’ve done with it! (I’m also looking forward to the popsicles—great vendors in that part of town!)
    Categories
    Uncategorized
  17. Tuesday workout

    by , August 30th, 2011 at 09:51 AM (Pete's swim blog)
    Adoption went through smoothly yesterday. As informal it was, answering lengthy legal questions is always nerve wracking for me.

    Knee is better but still hurts some. Ibuprophen is a wonderful thing! I set out to make 10 x 100 on 1:15 and then keep going if I could. First one I made easily on 1:10. Second one I barely made 1:15. Held 1:12 to 1:13 from there on. Had some sinus congestion that along with the heat made me feel like my head would implode. Decided to break at #11. Picked back up at #12 and easily made the rest. 1:10 on #16 and was able to sprint the 50... sort of.

    SCY
    400 Warm up

    6 x 50 Free - :45

    16 x 100 - 1:15 (Optional Rest on #5 and #10)
    50 Sprint

    I made 10 and rested on #11 - no drag suit

    100 Easy

    20 x 25 Kick - :30
    5 Times through:
    * 50 Hard Fly - 1:00
    * 50 Free - 1:00
    * 50 Hard Back - 1:00
    * 50 Free - 1:00
    * 50 Hard Breast - 1:00

    100 Easy
    200 Timed IM Kick (3:23 no drag suit)

    200 Cool down

    (4700 Total)
    Categories
    Swim Workouts
  18. Tuesday, August 30, 5:00am

    by , August 30th, 2011 at 09:04 AM (Fast Food Makes for Fast Swimming!)
    Got started a little late...the Tues/Thurs coach isn't always on time, and when I have to get out by 5:30am, every minute really counts!

    Warmup:
    500 Free
    3 x 100 Free @ 1:30

    Main Set from tjrpatt yesterday:
    2 rounds of:
    3 x 100 Fly @ 1:30
    1 x 200 Free @ 3:00

    1st round 1:09/1:13/1:15, 2nd round (with zoomers) 1:11/1:12/1:13

    -------------------
    1800 Yards in 27 minutes

    Updated August 31st, 2011 at 10:32 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  19. Very little if any sleep last night

    by , August 30th, 2011 at 07:24 AM (Mixing it up this year)
    My mind would not just let things go so after 6 hours of laying in bed I went to swim.... Slow...

    500 Free broken 1,2,3,4,1,2,3,1,2,1
    500 Free kick w/fins every 3rd 25 fly
    8x25@:45 Fly w/paddles & fins
    200 Fly drill chest press w/fins
    200 Fly drill alt rt arm/lt arm by 25 w/fins
    200 Fly drill underwater recovery w/fins
    200 Fly kick w/fins on back work the abs!
    500 Free w/snorkle alt by 100 swim/kick

    Total 2500 yards
    Categories
    Uncategorized
  20. August 29th Aquasol

    by , August 29th, 2011 at 11:21 PM (Swim like an Orca, but faster !)
    Aquasol - Coach Steve & Todd on deck,
    Lane 1 solo, no other masters/fitness etc.
    Stole Rick Miles workout from 8/30/11.
    WARM UP:
    4 X 150 2:30 2:15
    2 X 100 1:40 1:30
    Twice through

    1 X 200 kick + 100 easy swim

    12 X 50 1:20 Choice (did 3Bk/3FR, etc...)
    Alternate 2 fast/1 easy

    18 X 25 :45 Choice (Did 4 ea stroke + 2 FR)
    Alternate 2 sprint/1 easy

    1 X 300 free 4:30
    1 X 300 IM 5:15
    1 X 200 free 3:00
    1 X 200 IM 3:30
    1 X 100 free 1:30
    1 X 100 IM -(1:45)
    WARM DOWN: 4 X 50 easy
    4350Y
    Im wondering whether I should have just linked to Rick Miles Sarasota workout for 8/30/11, which is tomorrow.
    Coach is still away in L.A.
    Somehow I still have the drive to get through the workouts and even push through the intervals. Not ready to notch up to 1:25 on the100 FR yet, I'm still sore from the added weights during the week, hopefully my body with actively recover and I can push forward.
    Im eyeing a couple of meets again, but I am more focused on keeping my weekly (albeit daily) goals as the priority and gauge readiness in a few weeks.
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    Uncategorized